Self assist leg cross exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Self assist leg cross )

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Name of exercise  PROM quadpleg hip IR/ADD
Other names of exercise Self assist leg cross
Description of exercise Self assist leg cross exercise is a simple yet effective exercise that targets the muscles in the lower body, specifically the glutes, hamstrings, and inner thighs. To perform this exercise, start by lying on your back with your arms by your sides. Lift one leg up and cross it over the other leg, placing your foot on the ground. Use your hands to gently pull the crossed leg closer to your chest, feeling a stretch in your hip and glutes. Hold for a few seconds, then switch legs. This exercise helps improve flexibility, balance, and range of motion in the lower body, making it a great addition to any workout routine.
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
  • Begin in sitting position, on floor or bed.
  • Lock right elbow and lean on right arm.
  • Place left wrist under left knee and pull up until leg is bent and foot is flat.
  • Continue to lean on right arm, and place left hand on outside of left knee.
  • Gently push left knee across the right leg.
  • Repeat with other leg.

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    Video Tutorial

    https://www.youtube.com/watch?v=kBppUQIGMw0%26pp=ygUMI3NpdGNyb3NzbGVn

     

    Body Part Knee
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise PROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Rotation, Adduction
    Type of Action Abduction, Adduction, Circumduction, Extension, Flexion, Plantarflexion, Dorsiflexion, Eversion, Inversion

    Benefits of exercise

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

  • Improved balance and coordination
  • Strengthened core muscles
  • Increased flexibility in hips and lower back
  • Improved circulation in legs
  • Reduced risk of injury
  • Improved posture
  • Toned leg muscles
  • Increased range of motion in legs
  • Improved muscle endurance
  • Enhanced mind-body connection

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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

  • Self assist leg cross exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. This includes knee or hip injuries, lower back pain, or any joint issues. It is also not recommended for pregnant women or those with balance problems. If you experience any pain or discomfort while performing this exercise, stop immediately and consult with a medical professional. It is important to listen to your body and not push yourself beyond your limits. It is always best to consult with a doctor or physical therapist before starting any new exercise routine, especially if you have any concerns about your health or physical abilities.

    • 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
  • Avoid jerky movements
  • Do not hold your breath
  • Listen to your body and stop if you experience pain or discomfort
  • Start with a lower number of repetitions and gradually increase
  • Do not overextend your legs
  • Keep your core engaged throughout the exercise
  • Avoid locking your knees
  • Use a mat or cushion to support your back.

    • Helpful in Diseases

  • Muscular dystrophy
  • Arthritis
  • Stroke
  • Parkinson’s disease
  • Multiple sclerosis
  • Spinal cord injury
  • Cerebral palsy
  • Peripheral neuropathy
  • Diabetic neuropathy
  • Post-surgery rehabilitation

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    Frequently asked questions

     

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