Prone hang stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone hang stretch )

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Name of exercise  Stretch knee ext prone
Other names of exercise Prone hang stretch
Description of exercise The prone hang stretch exercise is a simple and effective way to stretch the muscles in the back and shoulders. To perform this exercise, lie face down on the ground with your arms extended overhead. Slowly lift your chest off the ground while keeping your arms straight and your gaze forward. Hold this position for 10-15 seconds, then relax and repeat for 2-3 sets. This exercise helps to improve flexibility and mobility in the upper body, relieve tension and tightness in the back and shoulders, and can also help to improve posture. It can be done as part of a warm-up or cool-down routine, or as a standalone stretch throughout the day.
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, towel roll under thigh as shown.
  • Relax leg and allow gravity to straighten leg.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Hamstring
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Retraction, Depression, Elevation

    Benefits of exercise

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

  • Improved flexibility
  • Reduced tension in back muscles
  • Increased range of motion
  • Improved posture
  • Relieves lower back pain
  • Strengthens core muscles
  • Improved circulation
  • Increased shoulder mobility
  • Reduced risk of injury
  • Improved overall body alignment

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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 prone hang stretch exercise should be avoided if you have any injuries or conditions that may be aggravated by the movement, such as a shoulder, neck, or back injury. It should also be avoided if you have any joint pain or instability, as the exercise puts pressure on the joints. Pregnant women should also avoid this exercise, as it can be uncomfortable and potentially harmful to the baby. If you are experiencing dizziness or have a history of vertigo, it is best to avoid this exercise as it involves hanging upside down. Finally, if you are unsure about your ability to safely perform this exercise, it is best to consult with a healthcare professional before attempting it.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Use a sturdy and secure pull-up bar
  • Ensure proper grip on the bar
  • Keep the shoulders relaxed and away from the ears
  • Engage the core muscles to maintain stability
  • Avoid swinging or jerking movements
  • Start with a shorter hanging time and gradually increase duration
  • Listen to your body and stop if you feel any pain or discomfort
  • Do not hold your breath, remember to breathe evenly
  • Always have a spotter or use a spotter strap for safety.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injury
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Shoulder instability
  • Shoulder arthritis
  • Thoracic outlet syndrome
  • Cervical radiculopathy
  • Neck pain
  • Upper back pain

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    Frequently asked questions

     

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