Sitting leg out exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting leg out )

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Name of exercise  AROM hip IR sit
Other names of exercise Sitting leg out
Description of exercise Sitting leg out exercise is a simple yet effective workout that targets the muscles in your legs, particularly the quadriceps, hamstrings, and glutes. To perform this exercise, sit on the edge of a chair or bench with your back straight and feet flat on the ground. Slowly extend one leg out in front of you, keeping it straight and parallel to the ground. Hold for a few seconds, then lower your leg back down. Repeat with the other leg. This exercise helps improve leg strength, balance, and flexibility. It can also be modified by adding ankle weights or holding onto a dumbbell for an added challenge.
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 knee bent.
  • Move ankle outward.
  • Return to starting position and repeat.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Abduction, Elevation, Flexion, Extension, Plantarflexion

    Benefits of exercise

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

  • Improved flexibility
  • Strengthened leg muscles
  • Increased blood circulation
  • Improved balance
  • Reduced risk of injury
  • Improved posture
  • Improved range of motion
  • Increased core strength
  • Improved athletic performance
  • Reduced back pain

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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 sitting leg out exercise should be avoided if you have any pre-existing injuries or pain in your hips, knees, or lower back. This exercise puts pressure on these areas and can exacerbate any existing issues. It is also not recommended for those with osteoporosis or other bone disorders, as the repetitive motion can put stress on the bones and increase the risk of fractures. Additionally, pregnant women should avoid this exercise, as it can strain the abdominal muscles and pelvic floor. If you experience any discomfort or pain while performing this exercise, stop immediately and consult with a doctor or physical therapist before continuing. It is always important to listen to your body and avoid exercises that may cause harm.

    • Precautions

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

  • Warm up before starting the exercise
  • Maintain proper form and posture throughout
  • Avoid jerky movements
  • Engage core muscles for stability
  • Do not overextend the legs
  • Breathe evenly and deeply
  • Start with small range of motion and gradually increase
  • Stop if you feel any pain or discomfort
  • Keep the back straight
  • Use a mat or towel for cushioning

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Sciatica
  • Hip pain
  • Knee pain
  • Muscle strains
  • Lower back pain
  • Poor circulation

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    Frequently asked questions

     

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