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

( Knee to chest bridge lock )

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Name of exercise  AROM hip ext uni bridge supine w/knee to chest lock
Other names of exercise Knee to chest bridge lock
Description of exercise The knee to chest bridge lock exercise is a core strengthening movement that targets the lower back, glutes, and hamstrings. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Place your hands on your thighs and lift your hips off the ground, creating a straight line from your shoulders to your knees. Hold this position and then bring one knee towards your chest, squeezing your abs and glutes. Hold for a few seconds, then return to the starting position and repeat with the other leg. This exercise helps improve stability, balance, and overall core strength.
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.
  • Bring one knee up to middle of chest and hold with both hands.
  • Lift buttocks off floor.
  • Slowly lower.
  • Repeat with other leg to chest.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better posture
  • Reduced lower back pain
  • Increased hip mobility
  • Strengthened glutes
  • Improved balance
  • Increased range of motion
  • Better body awareness
  • Improved athletic performance

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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 lock exercise should be avoided if you have any existing knee or back injuries or conditions such as arthritis, osteoporosis, or herniated discs. It should also be avoided if you experience pain or discomfort while performing the exercise. Pregnant women and individuals with high blood pressure should also avoid this exercise. If you have any doubts or concerns about your ability to safely perform this exercise, it is best to consult with a healthcare professional before attempting it. Additionally, if you are new to exercising or have not properly warmed up, it is recommended to avoid this exercise until you have built up strength and flexibility in your knees and back.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Use a stable surface to perform the exercise on
  • Keep your core engaged throughout the movement
  • Do not force your knees to your chest, only go as far as is comfortable
  • Keep your back straight and avoid arching it
  • Breathe steadily and avoid holding your breath
  • Do not let your knees collapse inward
  • Do not perform the exercise if you have any knee or back injuries
  • Use a mat or cushion under your knees for added support
  • Stop if you feel any pain or discomfort and consult a doctor if necessary

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Osteoarthritis
  • Fibromyalgia
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Spinal stenosis
  • Muscle strain
  • Injury rehabilitation

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    Frequently asked questions

     

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