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

( Prone Quad towel stretch )

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Name of exercise  Stretch Quads prone w/towel
Other names of exercise Prone Quad towel stretch
Description of exercise The prone quad towel stretch is a simple yet effective exercise that helps to stretch and strengthen the muscles in the front of your thigh (quadriceps). To perform this exercise, lie on your stomach with a towel placed under your ankle. Gently pull the towel towards your buttocks, bending your knee and bringing your heel as close to your buttocks as possible. Hold this position for 15-20 seconds, then release and repeat on the other leg. This exercise can help improve flexibility, reduce muscle tension, and prevent injuries in the quadriceps muscles. It is also a great warm-up exercise before engaging in any physical activity.
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 and loop towel around ankle.
  • Gently pull towel to stretch muscle on front of thigh.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Reduced risk of injury
  • Increased blood flow
  • Improved muscle recovery
  • Improved posture
  • Strengthened quadriceps
  • Improved balance
  • Improved athletic performance
  • Reduced muscle tension

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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 Quad towel stretch exercise should be avoided if you have any injuries or pain in your knees, hips, or lower back. It is also not recommended for individuals with osteoporosis or osteoarthritis as it puts pressure on the joints and can worsen the condition. If you have a history of knee or hip surgery, it is best to avoid this exercise as it may put too much strain on the affected area. Additionally, pregnant women should avoid this exercise as it can be uncomfortable and potentially harmful for the baby. If you experience any discomfort or pain while performing this exercise, it is best to stop and consult with a doctor or physical therapist.

    • 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 towel that is long enough to comfortably reach your foot
  • Keep your back straight and core engaged
  • Avoid bouncing or jerking movements
  • Do not force your leg to stretch beyond your comfort level
  • Hold the stretch for 15-30 seconds and then release
  • Breathe deeply and evenly throughout the exercise
  • Stop immediately if you feel any sharp pain or discomfort
  • Consult a doctor or physical therapist if you have a history of knee or back injuries
  • Gradually increase the intensity and duration of the stretch over time.

    • Helpful in Diseases

  • Muscle strains or sprains
  • Arthritis
  • Tendinitis
  • Bursitis
  • Frozen shoulder
  • Rotator cuff injuries
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome

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    Frequently asked questions

     

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