Pulley hip twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pulley hip twist )

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Name of exercise  Resist hip ER stand/kneel w/pulley
Other names of exercise Pulley hip twist
Description of exercise The pulley hip twist exercise is a dynamic movement that targets the muscles in the hips, core, and lower body. It involves using a pulley machine or resistance band to create tension while twisting the hips from side to side. This exercise helps to improve hip mobility, stability, and strength, which can benefit daily activities and sports performance. To perform this exercise, stand facing the pulley machine or anchor the resistance band at waist height. Hold onto the handle with both hands and twist your hips to one side, then back to the center, and then to the other side. Repeat for several repetitions, keeping your core engaged and maintaining proper form throughout the movement.
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
  • Attach pulley to secure object at knee height.
  • Stand on uninvolved leg, involved leg kneeling on stool.
  • Loop strap of pulley around ankle of involved leg, involved side to pulley as shown.
  • Pull involved ankle inward.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing, Kneeling
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion, Extension, Abduction

    Benefits of exercise

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

  • Improved hip mobility
  • Strengthened core muscles
  • Increased flexibility
  • Improved balance and coordination
  • Enhanced sports performance
  • Reduced risk of injury
  • Improved posture
  • Targeted glute activation
  • Improved overall lower body strength
  • Can be modified for different fitness levels

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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

  • Pulley hip twist exercise should be avoided if you have any pre-existing hip injuries or conditions such as hip arthritis, labral tears, or hip impingement. It should also be avoided if you experience any pain or discomfort in your hip during the exercise. Pregnant women should also avoid this exercise as it puts strain on the abdominal muscles and pelvic floor. If you have any lower back issues, it is best to avoid this exercise as it can put pressure on the lumbar spine. It is important to consult with a healthcare professional before attempting this exercise, especially if you have any concerns about your hip or lower back health.

    • 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 proper form and technique
  • Start with lighter weights and gradually increase as you become comfortable
  • Keep your core engaged throughout the exercise
  • Avoid jerky or sudden movements
  • Do not overextend your hips or twist too far
  • Breathe evenly and do not hold your breath
  • Use a stable and sturdy pulley system
  • Do not perform the exercise if you have any injuries or pain in your hips or back
  • Consult a trainer or medical professional if you are unsure about your ability to perform the exercise.

    • Helpful in Diseases

  • low back pain
  • sciatica
  • hip pain
  • hip impingement
  • hip osteoarthritis
  • hip bursitis
  • hip tendinitis
  • hip labral tear
  • hip flexor strain
  • hip flexor tendinitis
  • hip flexor tightness

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    Frequently asked questions

     

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