Sitting isometric hip in exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting isometric hip in )

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Name of exercise  Iso hip ER sit
Other names of exercise Sitting isometric hip in
Description of exercise Sitting isometric hip exercises involve holding a static position while contracting the muscles in your hips. This type of exercise is great for strengthening and stabilizing the hip muscles, which can improve overall hip function and prevent injuries. To perform a sitting isometric hip exercise, sit on a chair with your feet flat on the ground and your knees bent at a 90-degree angle. Then, engage your hip muscles by pressing your knees together or pushing your feet outward against resistance. Hold this position for 10-30 seconds and repeat for several sets. This exercise can be modified to target different areas of the hips and can be done anywhere, making it a convenient addition to any workout routine.
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 with knees bent, ankles together.
  • Push ankles together.
  • Do not allow thighs to move or knee to separate.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise Static
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Abduction, Circumduction, Elevation, Reposition

    Benefits of exercise

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

  • Improved hip stability
  • Increased core strength
  • Reduced risk of hip injuries
  • Improved balance and coordination
  • Increased muscle endurance
  • Improved posture
  • Increased range of motion
  • Reduced lower back pain
  • Improved sports performance
  • Can be done anywhere, anytime

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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

  • Sitting isometric hip exercises should be avoided if you have any existing hip injuries or pain. These exercises can put strain on the hip joint and exacerbate any existing issues. It is important to consult with a doctor or physical therapist before attempting any new exercises, especially if you have a history of hip problems. Additionally, if you experience any discomfort or pain while performing sitting isometric hip exercises, stop immediately and seek medical advice. It is also recommended to avoid these exercises if you are pregnant or have any other medical conditions that may be affected by this type of exercise.

    • Precautions

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

  • Do Not Hold Breath.

    • Helpful in Diseases

  • patellofemoral pain syndrome
  • hip osteoarthritis
  • hip bursitis
  • piriformis syndrome
  • sacroiliac joint dysfunction
  • lumbar radiculopathy
  • sciatica

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    Frequently asked questions

     

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