Knee fold exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Knee fold )

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Name of exercise  Knee Fold
Other names of exercise Knee fold
Description of exercise Knee fold exercise is a simple and effective workout that targets the muscles in the thighs and core. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head and lift your shoulders off the ground. Then, bring your knees towards your chest, squeezing your abs and keeping your back flat on the ground. Slowly lower your legs back to the starting position and repeat for several reps. This exercise helps to strengthen and tone the abdominal muscles, as well as improve flexibility and stability in the knees. It can be modified to fit different fitness levels and can be easily incorporated into a regular workout routine.
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, knees bent, arms at side, feet flat on floor.
  • Exhale, lifting one leg until hip is at 90 degrees.
  • Inhale and lower and repeat with other leg.

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    Video Tutorial

     

    Body Part Abdominal, Hip
    Type of Muscles Abdominal, Quadriceps
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Dorsiflexion, Plantarflexion, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Improved knee joint stability
  • Increased muscle strength in the legs
  • Improved balance and coordination
  • Strengthened core muscles
  • Enhanced flexibility in the hips and lower back
  • Reduced risk of knee injuries
  • Improved posture
  • Increased calorie burn and weight loss
  • Can be modified for different fitness levels
  • Can be done anywhere with minimal equipment

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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

  • Knee fold exercise, also known as knee-to-chest stretch, is a popular exercise that involves lying on your back and pulling one knee towards your chest. It is a great way to stretch and strengthen your lower back, hips, and thighs. However, there are certain situations where it is best to avoid this exercise.Firstly, if you have a recent or severe injury to your lower back or hips, it is important to avoid knee fold exercise as it may aggravate the injury and cause further damage. Additionally, if you have any conditions that affect your spine, such as herniated discs or spinal stenosis, it is best to consult with a healthcare professional before attempting this exercise.Pregnant women should also avoid knee fold exercise, especially during the later stages of pregnancy when the belly is larger and can put pressure on the lower back. Lastly, if you experience any pain or discomfort while performing this exercise, it is important to stop and seek guidance from a professional. Overall, it is important to listen to your body and avoid knee fold exercise if it does not feel right for you.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use a mat or cushion to provide support and cushioning for your knees
  • Keep your back straight and engage your core muscles
  • Do not force your knees to bend beyond their natural range of motion
  • Avoid locking your knees in a fully extended position
  • Keep your feet flat on the ground
  • Do not perform the exercise if you have knee pain or injury
  • Start with a lower number of repetitions and gradually increase as you build strength
  • Do not hold your breath while performing the exercise
  • Stop immediately if you feel any discomfort or pain in your knees.

    • Helpful in Diseases

  • arthritis
  • osteoarthritis
  • knee pain
  • joint stiffness
  • rheumatoid arthritis
  • bursitis
  • tendonitis
  • patellar tendinitis
  • patellofemoral pain syndrome
  • runner’s knee

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    Frequently asked questions

     

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