Inside leg raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Inside leg raise )

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Name of exercise  AROM hip add sidelying
Other names of exercise Inside leg raise
Description of exercise The inside leg raise is a simple yet effective exercise that targets the inner thighs, hip flexors, and core muscles. To perform this exercise, lie on your side with your legs straight and stacked on top of each other. Keep your bottom arm extended for support and place your top hand on your hip. Engage your core and slowly lift your top leg towards the ceiling, keeping it straight and without rotating your hips. Hold for a few seconds at the top and then slowly lower back down. Repeat for several reps before switching sides. This exercise helps to improve balance, stability, and overall lower body strength.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on involved side.
  • Bend knee of upper leg, placing foot flat on floor in front of lower leg.
  • Keep involved leg straight.
  • Lift leg upward.
  • Return to starting position.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Inner Thigh
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Adduction
    Type of Action Abduction, Adduction, Flexion, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved hip and core strength
  • Increased flexibility in hip adductors
  • Better balance and stability
  • Toned inner thigh muscles
  • Improved posture
  • Reduced risk of injury
  • Increased range of motion
  • Improved coordination
  • Can be done without equipment
  • Targets hard-to-reach muscles in inner thigh

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Inside leg raise exercise is a popular exercise for strengthening the inner thigh muscles and improving hip stability. However, there are certain situations where it is best to avoid this exercise:Injury or pain in the hip, knee, or inner thigh: If you are experiencing any pain or discomfort in these areas, it is important to avoid this exercise as it may aggravate your injury.
  • Pregnancy: During pregnancy, the body goes through many changes, and it is important to avoid exercises that put too much strain on the abdominal and pelvic muscles. The inside leg raise exercise may be too strenuous for pregnant women.
  • Recent abdominal surgery: If you have had any recent abdominal surgery, it is best to avoid this exercise as it may put too much strain on the abdominal muscles.
  • Lack of core strength: This exercise requires a strong core for proper execution. If you are new to exercising or have a weak core, it is best to avoid this exercise until you have built up enough strength.
  • Joint issues: If you have any joint issues, such as arthritis, it is best to avoid this exercise as it may put too much strain on your joints.In general, it is always important to listen to your body and consult with a doctor or certified trainer before starting any new exercise routine. If you experience any pain or discomfort while performing the inside leg raise exercise, stop immediately and seek medical advice.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Try not to move pelvic area during the leg lift.

    • Helpful in Diseases

  • obesity
  • hip pain
  • lower back pain
  • sciatica
  • osteoarthritis
  • rheumatoid arthritis
  • urinary incontinence
  • pelvic floor dysfunction
  • varicose veins
  • deep vein thrombosis

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    Frequently asked questions

     

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