Kneeling side sit exercise : How to do, Benefits, Side Effects, Uses, Precautions

Kneeling side sit : How to do, Benefits, Side Effects, Uses, Precautions ( Kneeling side sit )

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Name of exercise  AROM hip abd kneeling
Other names of exercise Kneeling side sit
Description of exercise The kneeling side sit exercise is a simple yet effective movement that targets the core muscles, specifically the obliques. To perform this exercise, start by kneeling on the ground with one leg extended out to the side. Place your hand behind your head and slowly lower your torso towards the extended leg, engaging your core muscles to maintain balance. Then, return to the starting position and repeat on the other side. This exercise helps to improve core strength, stability, and flexibility. It also activates the muscles in the hips, glutes, and thighs. It can be modified for beginners by using a chair or stability ball for support.
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
  • Begin kneeling on hands and knees.
  • Slowly sit back, moving and bending slightly to one side.
  • Return to start position and lower to the opposite side.
  • Repeat.

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    Video Tutorial

    EX1971/YTB/Link

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Abduction
    Type of Action Flexion, Supination, Abduction, Elevation

    Benefits of exercise

    EX1971/T1(ME/1)

  • Improved core strength
  • Increased flexibility
  • Better balance
  • Improved posture
  • Stronger leg muscles
  • Improved hip mobility
  • Increased spine mobility
  • Improved coordination
  • Better stability
  • Improved sports 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 Kneeling side sit exercise should be avoided if you have any injuries or pain in your knees, hips, or lower back. It also should not be performed if you have any balance or stability issues. If you are pregnant, it is important to consult with your doctor before attempting this exercise. Additionally, if you have any recent surgery or medical conditions that affect your ability to kneel or put weight on your knees, you should avoid this exercise. It is always important to listen to your body and stop if you experience any discomfort or pain during the exercise. It is recommended to consult with a certified fitness professional for proper form and modifications if needed.

    • 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
  • Maintain proper form and posture throughout the exercise
  • Engage core muscles to support the spine
  • Keep the back straight and avoid rounding or arching
  • Place a mat or cushion under the knees for support
  • Start with a smaller range of motion and gradually increase as you build strength
  • Avoid jerky or sudden movements
  • Breathe evenly and deeply throughout the exercise
  • Stop if you feel any pain or discomfort
  • Consult a doctor or physical therapist before attempting if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Low back pain
  • Hip pain
  • Sciatica
  • Osteoarthritis
  • Rheumatoid arthritis
  • Piriformis syndrome
  • Sacroiliac joint dysfunction
  • Scoliosis
  • Herniated disc
  • Pelvic floor dysfunction

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    EX1971/FAQ/1

     

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