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

( Sitting leg squeeze )

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Name of exercise  Iso hip add sit w/bed
Other names of exercise Sitting leg squeeze
Description of exercise Sitting leg squeeze is a simple yet effective exercise that targets the inner thighs. To perform this exercise, sit on a chair with your back straight and feet flat on the ground. Place a small exercise ball or pillow between your knees and squeeze your knees together, engaging the inner thigh muscles. Hold the squeeze for 5-10 seconds and then release. Repeat for 10-15 repetitions. This exercise helps to strengthen and tone the inner thigh muscles, improve hip stability, and can also help with knee alignment. It can be done anywhere and is a great 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 on corner of bed, knees straddling corner.
  • Squeeze legs together.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Sacroiliac, Hip, Knee
    Type of Muscles Inner Thigh
    Category of Exercise __
    Type of Exercise Static
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Adduction
    Type of Action Abduction, Flexion, Extension, Plantarflexion, Hyperextension, Reposition

    Benefits of exercise

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

  • Increased leg muscle strength
  • Improved blood circulation
  • Enhanced joint flexibility
  • Strengthened core muscles
  • Improved posture
  • Reduced risk of injury
  • Increased balance and stability
  • Improved athletic performance
  • Toned and defined leg muscles
  • Increased calorie burn during exercise

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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 squeeze exercise should be avoided if you have any pre-existing injuries or conditions in your legs, hips, or lower back. This includes issues such as knee pain, hip pain, or lower back pain. It is also not recommended for pregnant women or individuals with high blood pressure. If you are experiencing any discomfort or pain while performing this exercise, stop immediately and consult with a healthcare professional. Additionally, if you are recovering from a recent surgery or have any restrictions on physical activity, it is best to avoid this exercise until you have fully recovered and received clearance from your doctor. It is important to listen to your body and avoid any exercises that may aggravate existing conditions or cause further injury.

    • 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

  • arthritis
  • osteoporosis
  • sciatica
  • varicose veins
  • obesity
  • diabetes
  • heart disease

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    Frequently asked questions

     

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