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

( Single ham/inner thigh stretch on ball )

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Name of exercise  Stretch hamstring/adductor uni sit w/ball 1
Other names of exercise Single ham/inner thigh stretch on ball
Description of exercise The single ham/inner thigh stretch on ball 2 exercise is a great way to target and stretch the hamstrings and inner thighs. To perform this exercise, you will need an exercise ball and a flat surface. Start by sitting on the ball with your feet flat on the floor, hip-width apart. Slowly extend one leg out in front of you, keeping your foot flexed and your back straight. Then, slowly lower your leg to the side, feeling a stretch in your inner thigh. Hold this position for a few seconds, then return to the starting position. Repeat on the other leg. This exercise can help improve flexibility and range of motion in the hamstrings and inner thighs.
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 as shown.
  • Place hand on thigh of extended leg.
  • Slowly lean forward and slide hand toward ankle as far as possible.
  • Repeat on the 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 Sitting
    Difficulty Level Medium
    Direction of Exercise Extenstion, Abduction
    Type of Action Flexion, Adduction, Reposition

    Benefits of exercise

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

  • Increased flexibility and range of motion in hamstrings and inner thighs
  • Improved balance and stability
  • Strengthened core muscles
  • Reduced risk of injury in lower body
  • Improved posture
  • Better muscle coordination and control
  • Increased blood flow to targeted muscles
  • Improved athletic performance
  • Reduced tension and tightness in hamstrings and inner thighs
  • Improved overall muscle tone and definition.

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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 2 exercise should be avoided if you have any injuries or conditions that affect your hamstrings or inner thighs. This includes strains, tears, or tightness in these muscles, as well as any joint pain or instability in the hips or knees. It is also not recommended for individuals with osteoporosis or osteoarthritis, as the exercise requires balance and weight-bearing on the ball, which may put excess strain on these conditions. If you experience any discomfort or pain during the exercise, it is important to stop and consult with a healthcare professional before continuing. Additionally, pregnant women should avoid this exercise due to the risk of falling and potential strain on the abdominal muscles.

    • Precautions

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

  • Keep the knee straight on the side that you are leaning toward. Maintain neutral spine.

    • Helpful in Diseases

  • Knee pain
  • Hip pain
  • Lower back pain
  • Arthritis
  • Sciatica

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    Frequently asked questions

     

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