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

( Knee to chest bridge )

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Name of exercise  AROM hip ext uni supine bridge w/knee to chest
Other names of exercise Knee to chest bridge
Description of exercise The knee to chest bridge exercise is a low-impact movement that focuses on strengthening the core and glute muscles. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Engage your core muscles and lift your hips off the ground, creating a straight line from your shoulders to your knees. Then, bring one knee towards your chest while keeping the other leg extended. Hold for a few seconds, then switch legs. This exercise helps improve stability, balance, and flexibility in the lower body while also targeting the abdominal muscles. It can be modified for different fitness levels and is a great addition to any 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 with knees bent, arms at sides.
  • Bring one knee to center of chest.
  • Lift buttocks off floor, keeping knee to chest.
  • Lower and repeat with other leg.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Increased core strength
  • Improved posture
  • Enhanced stability
  • Better balance
  • Strengthened glutes
  • Increased flexibility
  • Improved hip mobility
  • Reduced lower back pain
  • Improved athletic performance
  • Better mind-body connection

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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

  • The knee to chest bridge exercise should be avoided if you have any current injuries or pain in your knees, hips, or lower back. It may also be unsafe for individuals with osteoporosis, as it puts pressure on the spine. If you are pregnant, it is recommended to consult with your doctor before attempting this exercise. Additionally, if you have any conditions that affect your balance or coordination, such as vertigo or inner ear disorders, this exercise should be avoided. It is important to listen to your body and avoid any movements that cause discomfort or pain. If you are unsure about your ability to perform this exercise safely, it is best to consult with a healthcare professional before attempting it.

    • 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 cushioned surface to protect your knees
  • Keep your core engaged throughout the exercise
  • Avoid arching your back
  • Do not force your knees to touch your chest
  • Keep your neck in a neutral position
  • Breathe evenly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Do not overextend your legs
  • Consult a doctor if you have any knee or back injuries.

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Degenerative disc disease
  • Scoliosis
  • Piriformis syndrome
  • Sacroiliac joint dysfunction

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    Frequently asked questions

     

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