Kneeling hip stretch with ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneeling hip stretch with ball )

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Name of exercise  Stretch hip flexor kneel w/ball
Other names of exercise Kneeling hip stretch with ball
Description of exercise The kneeling hip stretch with ball exercise is a dynamic stretch that targets the muscles in the hips and thighs. To perform this exercise, start by kneeling on the ground with your hands on a stability ball in front of you. Place one leg forward with your foot flat on the ground and the other leg extended behind you. Slowly shift your weight forward, pushing the stability ball away from you and feeling a stretch in the front of your hip. Hold for a few seconds, then return to the starting position. This exercise helps to improve hip flexibility and can be beneficial for athletes, runners, and those with tight hip muscles.
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
  • Kneel on knee with ball in front of thigh.
  • Place chest on ball.
  • Push hips against ball and straighten leg until a stretch is felt on front of the thigh.
  • Repeat with other leg.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Increased flexibility in the hip area
  • Improved range of motion in the hips
  • Reduced risk of hip injuries
  • Strengthening of the hip muscles
  • Improved posture
  • Relief of lower back pain
  • Enhanced balance and stability
  • Increased blood flow to the hips
  • Improved athletic performance
  • Reduced tension and tightness in the hips

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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 kneeling hip stretch with ball exercise should be avoided if you have any injuries or pain in your knees, hips, or lower back. It is also not recommended for those with balance issues or weak core muscles. Pregnant women should also avoid this exercise. If you experience any discomfort or pain during the exercise, stop immediately and consult a healthcare professional. It is important to listen to your body and not push through any pain or discomfort. Additionally, if you are new to exercising or have not properly warmed up, it is best to avoid this exercise until you have built up strength and flexibility in your lower body.

    • Precautions

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

  • Keep hips against ball. For more stretch push down on ball, arching the back.

    • Helpful in Diseases

  • arthritis
  • bursitis
  • hip pain
  • sciatica
  • hip flexor strain

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    Frequently asked questions

     

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