Isometric external hip exercise : How to do, Benefits, Side Effects, Uses, Precautions

Isometric external hip : How to do, Benefits, Side Effects, Uses, Precautions ( Isometric external hip )

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Name of exercise  Iso hip ER uni sit at door
Other names of exercise Isometric external hip
Description of exercise Isometric external hip exercises involve contracting and holding the muscles in the outer hip without any movement. This type of exercise helps to strengthen the gluteus medius and minimus muscles, which are important for hip stability and balance. To perform this exercise, lie on your side with your legs straight and stacked on top of each other. Lift your top leg a few inches off the ground and hold for 10-15 seconds. You should feel a contraction in your outer hip. Repeat on the other side. Isometric external hip exercises can be beneficial for improving hip strength and preventing injuries.
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
  • Sit with knee bent at edge of door frame or wall.
  • Place inside of ankle of involved leg against wall.
  • Push ankle inward against frame.
  • Do not allow thigh to move.
  • Hold relax and repeat.

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    Video Tutorial

    EX1465/YTB/Link

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise Static
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Abduction, Extension, Hyperextension, Reposition

    Benefits of exercise

    EX1465/T1(ME/1)

  • Improved hip stability
  • Increased range of motion
  • Enhanced balance
  • Strengthened glute muscles
  • Reduced risk of hip injuries
  • Improved athletic performance
  • Better posture
  • Improved overall movement mechanics
  • Reduced lower back pain
  • Increased muscle endurance

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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

  • Isometric external hip exercises should be avoided when there is an acute injury or inflammation in the hip joint, as it can worsen the condition and delay healing. It should also be avoided if there is severe pain or discomfort during the exercise, as this may indicate an underlying issue that needs to be addressed by a medical professional. Those with a history of hip fractures or dislocations should also avoid these exercises, as it can put too much strain on the affected area. Pregnant women and individuals with cardiovascular or respiratory conditions should also consult with a doctor before attempting isometric external hip exercises. It is important to listen to your body and stop if you experience any pain or discomfort during the exercise.

    • Precautions

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

  • Do not hold breath.

    • Helpful in Diseases

  • osteoarthritis
  • hip bursitis
  • hip impingement
  • hip dysplasia
  • femoroacetabular impingement (FAI)
  • iliotibial band syndrome (ITBS)
  • piriformis syndrome
  • trochanteric bursitis
  • gluteal tendinopathy
  • hamstring strain
  • hip labral tear
  • sacroiliac joint dysfunction
  • low back pain
  • sciatica

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    EX1465/FAQ/1

     

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