Off table hip stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Off table hip stretch )

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Name of exercise  Stretch Hip flexors leg abd supine
Other names of exercise Off table hip stretch
Description of exercise Off table hip stretch is a stretching exercise that targets the hip muscles and helps improve flexibility and range of motion in the hips. To perform this exercise, lie on your back with your legs extended and place your feet on a table or elevated surface. Cross one ankle over the opposite knee and gently push the elevated knee towards your chest until you feel a stretch in your hip. Hold this position for 10-15 seconds and then switch legs. This exercise can also be done standing by placing one foot on a low stool or step and leaning forward until a stretch is felt in the hip. Off table hip stretch can help alleviate tightness and discomfort in the hips and can be beneficial for those with hip pain or stiffness.
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 on bed.
  • Slowly drop one leg off side of bed with knee bent.
  • Pull other knee to chest and hold with both hands.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

  • Increased flexibility
  • Improved range of motion
  • Reduced risk of injury
  • Improved posture
  • Relief from lower back pain
  • Strengthened hip muscles
  • Improved athletic performance
  • Improved circulation
  • Reduced tension and tightness in hips
  • Improved balance and stability

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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

  • Off table hip stretch exercise should be avoided if you have any existing hip injuries or conditions such as hip bursitis, arthritis, or labral tears. It is also not recommended for individuals with lower back pain or sciatica. If you experience any pain or discomfort while performing the exercise, stop immediately and consult with a medical professional. Additionally, pregnant women or individuals with balance or coordination issues should avoid this exercise as it involves balancing on one leg. It is always important to listen to your body and avoid any exercises that may aggravate pre-existing conditions or cause injury.

    • 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 soft surface to avoid injuries
  • Start with gentle stretches and gradually increase intensity
  • Avoid overstretching or pushing beyond your limits
  • Breathe deeply and regularly throughout the exercise
  • Keep your back straight and shoulders relaxed
  • Do not force your body into uncomfortable positions
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or conditions
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • Sciatica
  • Lower back pain
  • Hip pain

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    Frequently asked questions

     

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