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

( Sidelying elastic forward hip twist )

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Name of exercise  Resist lumbar rotn fwd sidelying w/elastic
Other names of exercise Sidelying elastic forward hip twist
Description of exercise The Sidelying elastic forward hip twist exercise is a dynamic movement that targets the hip muscles and improves flexibility and mobility in the lower body. To perform this exercise, lie on your side with your legs stacked and a resistance band around your thighs. Keep your bottom leg straight and bend your top leg, placing your foot on the ground in front of your body. Engage your core and use your top leg to push against the resistance band, rotating your hips forward and then back to the starting position. This exercise helps to strengthen the hip muscles and can be modified for different fitness levels by adjusting the resistance of the band.
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 forward against elastic. Return to start position and repeat.
  • Repeat sets with other side.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Increased hip mobility
  • Improved core stability
  • Strengthened glute muscles
  • Improved balance
  • Reduced risk of hip injuries
  • Increased range of motion in the hips
  • Improved posture
  • Improved coordination
  • Reduced lower back pain
  • Improved sports performance

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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 Sidelying elastic forward hip twist exercise should be avoided if you have any pre-existing hip injuries or pain. It is also not recommended for individuals with lower back issues or those who have recently undergone hip surgery. If you experience any discomfort or pain while performing this exercise, it is important to stop immediately and consult with a medical professional. Additionally, pregnant women should avoid this exercise as it may put unnecessary strain on the hips and abdomen. It is always important to listen to your body and not push yourself beyond your limits, so if you feel any discomfort or pain, it is best to avoid this exercise.

    • 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 soft surface to avoid injury
  • Maintain proper form and alignment throughout the exercise
  • Start with a lighter resistance band and gradually increase as needed
  • Breathe regularly and do not hold your breath
  • Keep your core engaged and avoid arching your back
  • Avoid jerky or sudden movements
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or conditions
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • Hip pain
  • Hip impingement
  • Hip osteoarthritis
  • Piriformis syndrome
  • Sciatica
  • Low back pain
  • Sacroiliac joint dysfunction
  • Hip bursitis
  • Hip tendinitis
  • Iliotibial band syndrome

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    Frequently asked questions

     

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