Sidelying elastic backward hip twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sidelying elastic backward hip twist )

View Report

–

Name of exercise  Resist lumbar rotn bkwd sidelying w/elastic
Other names of exercise Sidelying elastic backward hip twist
Description of exercise The sidelying elastic backward hip twist exercise is a dynamic movement that targets the muscles in the hips, glutes, and core. To perform this exercise, the individual lies on their side with their knees bent and an elastic band wrapped around their thighs. They then rotate their top leg backward while keeping their feet together, engaging the glutes and core to maintain stability. This movement helps to strengthen the hip muscles and improve rotational mobility, which can be beneficial for activities such as sports, dancing, and everyday movements. The use of the elastic band adds resistance and challenges the muscles even further, making it a great exercise for building strength and stability in the hips.
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 elastic to secure object.
  • Lie on side with knees straight as shown.
  • Loop elastic around hips.
  • Twist backward against elastic.
  • Return to start position and repeat.
  • Repeat sets with other side.

    • –

    Video Tutorial

    https://www.youtube.com/watch?v=_-wMPb451Iw%26pp=ygUTI3NpZGVseWluZ2V4ZXJjaXNlcw%253D%253D

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Abduction, Extension, Rotation

    Benefits of exercise

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

  • Improved hip mobility
  • Increased range of motion
  • Strengthened glutes
  • Improved balance
  • Reduced lower back pain
  • Improved posture
  • Increased core stability
  • Improved athletic performance
  • Reduced risk of hip injuries
  • Improved coordination

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Sidelying elastic backward hip twist exercise should be avoided if you have any hip or lower back injuries or pain. This exercise involves twisting the hip joint, which can put strain on these areas and exacerbate any existing issues. It is also not recommended for pregnant women or individuals with osteoporosis, as the twisting motion can be too intense for their bodies. If you experience any discomfort or pain while performing this exercise, stop immediately and consult with a healthcare professional. It is important to listen to your body and avoid any exercises that may cause harm or discomfort. Always consult with a certified fitness professional before attempting any new exercises.

    • 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 mat or cushion to support your body
  • Keep your core engaged throughout the exercise
  • Avoid arching your back too much
  • Start with small movements and gradually increase the range of motion
  • Breathe deeply and evenly during the exercise
  • Do not force the stretch, listen to your body’s limits
  • Keep your hips stable and avoid rocking back and forth
  • Use a resistance band or towel for added support
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Hip osteoarthritis
  • Hip bursitis
  • Piriformis syndrome
  • Sciatica
  • Sacroiliac joint dysfunction
  • Hip impingement
  • Hip labral tear
  • Hip flexor strain
  • Gluteus medius tendinopathy
  • Iliotibial band syndrome

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleLeg push up exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleAdvanced scribble exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR