Side leg raise toe up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side leg raise toe up )

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Name of exercise  AROM hip abd uni w/ER sidelying knee straight
Other names of exercise Side leg raise toe up
Description of exercise The side leg raise toe up exercise is a simple yet effective move that targets the outer thighs, hips, and glutes. To perform this exercise, lie on your side with your legs extended and stacked on top of each other. Place your supporting hand on the floor in front of you for balance. Keeping your top leg straight, slowly lift it up towards the ceiling while keeping your foot flexed. Pause at the top of the movement, then slowly lower your leg back down. Repeat for the desired number of reps before switching sides. This exercise helps to strengthen and tone the outer thigh muscles, improving stability and balance in the lower body.
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 on side with knees straight.
  • Rotate top leg and lift upward.
  • Lower leg and repeat.
  • Repeat sets with other leg.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal, Quadriceps, Outer Thigh
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Abduction
    Type of Action Abduction, Flexion, Elevation, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Stronger hip abductor muscles
  • Toned outer thighs
  • Increased hip flexibility
  • Improved posture
  • Increased core stability
  • Better coordination and control
  • Reduced risk of injury
  • Improved athletic performance
  • Increased range of motion in the hips and legs

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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 side leg raise toe up exercise is generally a safe and effective exercise for strengthening and toning the muscles in the legs and core. However, there are certain situations where it may be best to avoid this exercise:If you have a knee or hip injury: The side leg raise toe up exercise puts stress on the knee and hip joints, so it may aggravate any existing injuries or conditions.
  • If you experience pain or discomfort: If you feel any pain or discomfort while performing this exercise, it is best to stop and consult a medical professional.
  • If you are pregnant: Pregnancy can cause changes in balance and stability, so it is important to avoid exercises that may increase the risk of falling.
  • If you have a history of back problems: This exercise requires a strong and stable core, so if you have a history of back problems, it is best to avoid this exercise or modify it with the guidance of a professional.
  • If you have any other medical conditions or concerns: As with any exercise, it is important to consult with a medical professional before starting if you have any underlying medical conditions or concerns. They can help determine if this exercise is safe for you or if modifications are needed.

    • Precautions

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

  • Keep hips and pelvic area stable. Keep leg rotated upward.

    • Helpful in Diseases

  • Osteoarthritis
  • Hip bursitis
  • Sciatica
  • Plantar fasciitis
  • Achilles tendinitis
  • Knee pain
  • Ankle pain
  • IT band syndrome
  • Shin splints
  • Flat feet

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    Frequently asked questions

     

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