Pool side split exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pool side split )

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Name of exercise  AROM hip flx/ext on ledge sidelying in Pool
Other names of exercise Pool side split
Description of exercise Poolside split exercise is a stretching exercise that involves sitting on the edge of a pool and extending your legs out to the sides, creating a split position. This exercise helps to improve flexibility and range of motion in the hips, groin, and inner thighs. It also strengthens the core and improves balance and stability. To perform this exercise, sit on the edge of the pool with your legs extended out to the sides. Slowly lower yourself down, keeping your back straight and your feet flexed. Hold the stretch for 15-30 seconds and then slowly release. Repeat for several repetitions to improve flexibility and mobility in the lower body.
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
  • Prop on ledge, left side on ledge.
  • Keep knees straight.
  • Kick legs back and forth in scissor fashion.
  • Repeat on right side.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position __
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Flexion, Extension, Plantarflexion, Elevation

    Benefits of exercise

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

  • Increased flexibility
  • Improved muscle tone
  • Enhanced balance and coordination
  • Low-impact workout
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Helps prevent injuries
  • Burns calories and aids in weight loss
  • Can be done in shallow or deep water
  • Fun and refreshing way to exercise

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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 poolside split exercise should be avoided if you have any current injuries or pain in your hips, legs, or lower back. It is also not recommended for individuals with osteoporosis, as the pressure on the joints and bones could cause further damage. Pregnant women should also avoid this exercise, as it can put strain on the abdominal muscles and pelvic floor. Additionally, if you have a history of joint problems or are recovering from a recent surgery, it is best to avoid this exercise as it can be too intense and may hinder the healing process. It is always important to listen to your body and consult with a doctor or physical therapist before attempting any new exercise, especially if you have any underlying health conditions.

    • Precautions

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

  • Always swim with a partner for safety. This exercise may also be performed on the steps in shallow end of pool.

    • Helpful in Diseases

  • arthritis
  • muscle strain
  • back pain
  • hip pain
  • sciatica
  • knee pain
  • ankle pain
  • plantar fasciitis
  • fibromyalgia
  • chronic fatigue syndrome
  • obesity
  • diabetes
  • high blood pressure
  • heart disease
  • stroke

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    Frequently asked questions

     

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