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

( Knee sways )

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Name of exercise  Knee Sways
Other names of exercise Knee sways
Description of exercise Knee sways are a simple and effective exercise that can help improve flexibility and mobility in the hips and lower back. To perform knee sways, lie on your back with your knees bent and feet flat on the ground. Slowly lower your knees to one side, keeping your shoulders flat on the ground. Hold for a few seconds, then return to the starting position and repeat on the other side. This exercise helps to stretch and strengthen the muscles in the hips and lower back, which can help alleviate pain and stiffness. It can also improve balance and coordination, making it a great exercise for overall joint health.
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 and slowly drop both knees outward.
  • Inhale and return knees to start position.
  • Repeat.

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    Video Tutorial

     

    Body Part Abdominal, Hip
    Type of Muscles Abdominal, Gluteal, Outer Thigh, Inner Thigh
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Abduction, Adduction
    Type of Action Abduction, Adduction, Circumduction, Flexion, Extension

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Strengthened hip and glute muscles
  • Reduced risk of knee injuries
  • Improved posture
  • Enhanced balance and stability
  • Increased blood flow to the knees
  • Improved athletic performance
  • Relieved tension in the lower back
  • 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 sways exercise should be avoided in certain situations to prevent further injury or discomfort. These include:Recent knee surgery: If you have had recent knee surgery, it is important to avoid knee sways as it may put too much strain on the healing knee and hinder the recovery process.
  • Knee pain or injury: If you are experiencing knee pain or have a knee injury, it is best to avoid knee sways as it may aggravate the pain and cause further damage.
  • Unstable knee joints: If you have unstable knee joints, knee sways can put too much stress on them and increase the risk of injury.
  • Pregnancy: Pregnant women should avoid knee sways as it may put pressure on the pelvic area and cause discomfort.
  • Osteoporosis: People with osteoporosis should avoid knee sways as it can increase the risk of fractures in the knee joint.It is always important to consult with a doctor or physical therapist before starting any new exercise, especially if you have any existing medical conditions or injuries. They can provide personalized recommendations and modifications to ensure your safety and prevent any further complications.

    • 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 the knees.
  • Start with small movements and gradually increase the range of motion.
  • Keep the back straight and engage the core muscles.
  • Avoid jerky or sudden movements.
  • Do not force the knees beyond their comfortable range of motion.
  • Stop immediately if you feel any pain or discomfort.
  • Consult a doctor before performing the exercise if you have any knee injuries or conditions.
  • Keep the feet firmly planted on the ground.
  • Breathe deeply and evenly throughout the exercise.

    • Helpful in Diseases

  • Knee osteoarthritis
  • Knee ligament injuries
  • Patellofemoral pain syndrome
  • Iliotibial band syndrome
  • Runner’s knee
  • Knee bursitis
  • Knee tendinitis
  • Knee instability
  • Post-surgical knee rehabilitation
  • Knee joint stiffness

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    Frequently asked questions

     

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