Single ham/inner thigh stretch on ball 2 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single ham/inner thigh stretch on ball 2 )

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Name of exercise  Stretch hamstring/adductor uni sit w/ball 2
Other names of exercise Single ham/inner thigh stretch on ball 2
Description of exercise The single ham/inner thigh stretch on ball exercise is a targeted stretch that focuses on the hamstrings and inner thigh muscles. It is performed using an exercise ball, which adds an element of instability to the movement, engaging the core muscles as well. To perform this exercise, one leg is placed on top of the exercise ball while the other leg remains on the ground. The individual then leans forward, keeping the back straight, until a stretch is felt in the hamstring and inner thigh of the raised leg. This exercise helps to improve flexibility, balance, and strength in the lower body. It is a great addition to any workout routine for targeting these specific muscle groups.
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
  • Sit on ball with thighs apart, one leg extended.
  • Place both hands on thigh of extended leg.
  • Slowly lean forward and slide hands toward ankle as far as possible.
  • Repeat on other side.

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    Video Tutorial

     

    Body Part Lumbar, Hip, Knee
    Type of Muscles Hamstring, Inner Thigh
    Category of Exercise __
    Type of Exercise __
    Body Position __
    Difficulty Level Medium
    Direction of Exercise Extenstion, Abduction
    Type of Action Flexion, Adduction, Medial Rotation

    Benefits of exercise

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

  • Improved flexibility
  • Strengthened hamstrings
  • Increased range of motion
  • Enhanced balance and stability
  • Reduced risk of injury
  • Improved posture
  • Increased blood flow to muscles
  • Improved athletic performance
  • Improved overall lower body strength
  • Improved core stability

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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 single ham/inner thigh stretch on ball exercise should be avoided if you have any injuries or pain in your hamstrings, inner thighs, or lower back. It is also not recommended for individuals with balance issues or instability in their knees or hips. Pregnant women should also avoid this exercise as it puts pressure on the abdominal muscles and can cause discomfort. If you have recently had surgery or any medical procedure in the lower body, it is best to consult with your doctor before attempting this exercise. Additionally, if you experience any sharp or shooting pain during the exercise, stop immediately and seek medical advice.

    • Precautions

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

  • Maintain neutral spine.

    • Helpful in Diseases

  • Hamstring strains
  • Knee pain
  • Sciatica
  • Lower back pain
  • Hip pain
  • IT band syndrome
  • Tight hip flexors
  • Groin strain
  • Pelvic imbalances
  • Muscle imbalances

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    Frequently asked questions

     

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