Standing hackey exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Standing hackey )

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Name of exercise  Dynam hip diag D1 stand
Other names of exercise Standing hackey
Description of exercise Standing hackey exercise is a simple and effective workout that targets the core muscles, specifically the obliques. To perform this exercise, stand with your feet shoulder-width apart and your arms extended in front of you. Then, twist your torso to one side and bring your opposite knee up towards your elbow, as if you are trying to kick a hackey sack. Repeat on the other side and continue alternating for several reps. This exercise helps to improve balance, coordination, and stability while also toning and strengthening the core muscles. It can be easily modified by holding a weight or increasing the speed for a more challenging workout.
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
  • Begin standing. Lift leg, bending knee and bringing foot upward toward hips.
  • Grab ankle with hands and lift leg a bit higher.
  • Lower leg and repeat.
  • Repeat series with other leg.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Quadriceps , Hamstring, Outer Thigh
    Category of Exercise __
    Type of Exercise Dynamic
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Abduction, Diagonal
    Type of Action Flexion, Extension, Plantarflexion, Dorsiflexion, Abduction, Adduction, Eversion, Inversion

    Benefits of exercise

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

  • Improved balance
  • Increased coordination
  • Strengthened leg muscles
  • Improved cardiovascular health
  • Enhanced flexibility
  • Improved reaction time
  • Increased core stability
  • Improved hand-eye coordination
  • Increased calorie burn
  • Reduced risk of injury

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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 standing hackey exercise should be avoided if you have any pre-existing knee or ankle injuries. This exercise involves balancing on one leg while kicking the other leg up and catching it with your hand, which puts a lot of strain on the joints. If you have any instability or pain in your knees or ankles, this exercise can worsen your condition and potentially cause further injury. Additionally, if you have poor balance or coordination, attempting this exercise may put you at risk for falls or accidents. It is always important to listen to your body and avoid any exercises that cause discomfort or pain. Consult with a healthcare professional before attempting this exercise if you have any concerns.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Keep your core engaged throughout the exercise
  • Avoid locking your knees
  • Start with a light weight and gradually increase as you become comfortable
  • Keep your feet shoulder-width apart
  • Avoid leaning too far forward or backward
  • Keep your back straight and avoid arching it
  • Avoid jerky movements
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • back pain
  • sciatica
  • scoliosis
  • kyphosis
  • lordosis
  • muscle strain
  • fibromyalgia
  • osteoporosis
  • spinal stenosis

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    Frequently asked questions

     

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