Isometric figure 4 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Isometric figure 4 )

View Report

–

Name of exercise  Iso hip/knee figure 4
Other names of exercise Isometric figure 4
Description of exercise Isometric figure 4 exercise is a strength training exercise that targets the glutes, hips, and thighs. To perform this exercise, start by lying on your back with your knees bent and feet flat on the floor. Cross one ankle over the opposite knee, creating a figure 4 shape. Place your hands on your thighs and push your knee away from you while simultaneously pushing your hands towards your knee. Hold this position for 10-15 seconds, then release. This exercise can also be done standing against a wall for added resistance. Isometric figure 4 exercise helps to improve hip stability, strengthen the glutes, and prevent injuries in the lower body.
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 back, left knee bent.
  • Move left ankle over right knee.
  • Gently lift right knee up to chest, resisting with ankle.
  • Repeat with other leg.

    • –

    Video Tutorial

     

    Body Part Sacroiliac, Hip, Knee
    Type of Muscles Gluteal, Outer Thigh
    Category of Exercise __
    Type of Exercise Static
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved hip mobility
  • Increased glute activation
  • Strengthened core muscles
  • Improved balance and stability
  • Reduced risk of lower back pain
  • Improved posture
  • Increased flexibility in hips, glutes, and hamstrings
  • Improved sports performance
  • Can be done without equipment
  • Can be modified for different fitness levels

    •  

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

    When to avoid this exercise

  • The Isometric figure 4 exercise should be avoided if you have any injuries or pain in your hips, lower back, or knees. It should also be avoided if you have recently had surgery in these areas. Pregnant women should also avoid this exercise as it puts pressure on the pelvic area. If you have any balance or coordination issues, it is best to avoid this exercise as it requires stability and control. Additionally, if you have any conditions that affect your joints or bones, such as arthritis or osteoporosis, it is important to consult with a doctor before attempting this exercise. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • 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

  • Knee pain
  • Back pain
  • Hip pain
  • Sciatica
  • Scoliosis
  • Osteoporosis
  • Arthritis
  • Fibromyalgia
  • Muscle strains
  • Lower back pain
  • Neck pain
  • Shoulder pain
  • Rotator cuff injuries
  • Frozen shoulder
  • Carpal tunnel syndrome
  • Tennis elbow
  • Plantar fasciitis
  • Ankle sprains
  • Achilles tendonitis
  • Shin splints

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleDB single chest fly exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleDB single pectoral cross exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR