Prone bent knee leg twists exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone bent knee leg twists )

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Name of exercise  AROM hip IR/ER prone
Other names of exercise Prone bent knee leg twists
Description of exercise Prone bent knee leg twists are a simple and effective exercise that targets the muscles in your lower back, hips, and thighs. To perform this exercise, lie on your stomach with your legs extended and your arms by your sides. Bend your knees and bring your feet up towards your buttocks, keeping them hip-width apart. Slowly rotate your legs to one side, bringing your knees as close to the ground as possible without lifting your hips. Hold this position for a few seconds, then return to the starting position and repeat on the other side. This exercise helps to improve flexibility, stability, and core strength while also reducing lower back pain.
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 face down.
  • Bend knee of involved leg to 90 degrees.
  • Move lower leg side to side.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Flexion, Rotation, Circumduction

    Benefits of exercise

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

  • Improved core strength
  • Increased hip mobility
  • Strengthened back muscles
  • Improved balance and stability
  • Reduced risk of lower back pain
  • Improved posture
  • Increased flexibility in hips and spine
  • Enhanced sports performance
  • Improved coordination and body control
  • Reduced risk of injury

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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

  • Prone bent knee leg twists are a great exercise for strengthening the core and improving flexibility in the lower back and hips. However, there are certain situations where this exercise should be avoided or modified.Firstly, individuals with existing back or hip injuries or conditions should avoid this exercise as it may aggravate their condition and cause further pain or injury.Additionally, pregnant women should avoid this exercise as it puts pressure on the abdomen and could potentially harm the baby.Lastly, if you experience any discomfort or pain while performing this exercise, it is important to stop immediately and consult with a healthcare professional before attempting it again. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • Precautions

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

  • Do not let the pelvic region or low back position change. Keep thigh in line with trunk.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Back pain
  • Sciatica
  • Fibromyalgia
  • Muscle strain
  • Herniated disc
  • Scoliosis
  • Spinal stenosis
  • Degenerative disc disease

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    Frequently asked questions

     

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