Knee lift and bend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Knee lift and bend )

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Name of exercise  AROM knee ext supine
Other names of exercise Knee lift and bend
Description of exercise Knee lift and bend exercise is a simple and effective movement that targets the muscles of the lower body, particularly the quadriceps, hamstrings, and glutes. To perform this exercise, stand with your feet shoulder-width apart and your arms at your sides. Lift one knee up towards your chest, keeping your core engaged and your back straight. Then, slowly lower your foot back to the ground and repeat with the other leg. This exercise not only strengthens and tones the leg muscles, but also improves balance, stability, and flexibility. It can be modified for different fitness levels by increasing the speed or adding weights. Incorporating knee lift and bend exercise into your workout routine can help improve overall lower body strength and function.
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 with knees bent.
  • Maintain neutral spine.
  • Straighten one knee and lower leg.
  • Return to start position and repeat with other leg.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Elevation, Abduction

    Benefits of exercise

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

  • Increased knee joint flexibility
  • Improved balance and stability
  • Strengthened quadriceps and hamstrings
  • Reduced risk of knee injuries
  • Improved range of motion in the knee joint
  • Better posture and alignment
  • Improved athletic performance
  • Enhanced coordination and body control
  • Increased blood flow and circulation to the knee joint
  • Reduced knee pain and discomfort

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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 lift and bend exercises should be avoided if you have any pre-existing knee injuries or conditions such as arthritis, tendonitis, or ligament tears. These exercises put a lot of strain on the knee joint and can worsen any existing issues. Additionally, if you experience any pain or discomfort while performing knee lift and bend exercises, it is important to stop immediately and consult a doctor. Pregnant women should also avoid these exercises as they can put too much pressure on the abdomen. If you are recovering from a knee surgery or have recently injured your knee, it is best to avoid knee lift and bend exercises until you have fully healed and have been cleared by a medical professional.

    • 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 proper form and technique
  • Start with low intensity and gradually increase as you become comfortable
  • Do not push yourself too hard, listen to your body’s limits
  • Keep your core engaged throughout the exercise
  • Do not lock your knees at any point during the movement
  • Do not lean too far forward or backward
  • Keep your shoulders relaxed and avoid shrugging
  • Use a stable surface for support if needed
  • If you experience any pain or discomfort, stop immediately and consult a doctor.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Knee pain
  • Knee injuries
  • Tendonitis
  • Bursitis
  • Patellofemoral pain syndrome
  • IT band syndrome
  • Runner’s knee
  • Chondromalacia patella
  • Osgood-Schlatter disease
  • Patellar tendinitis
  • Anterior cruciate ligament (ACL) injuries
  • Meniscus tears

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    Frequently asked questions

     

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