Stretch hip ER exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Stretch hip ER )

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Name of exercise  Stretch hip ER
Other names of exercise Stretch hip ER
Description of exercise Stretch hip ER (External Rotation) exercise is a simple and effective way to increase flexibility and mobility in the hip joint. It involves lying on your back with one leg bent and the other leg crossed over the bent knee, creating a figure-four shape. From this position, gently push the crossed knee away from your body, feeling a stretch in the hip and glute muscles. Hold for 10-15 seconds and then switch sides. This exercise helps to improve hip rotation, which is important for activities such as walking, running, and sports. It can also help alleviate tightness and discomfort in the hip area. Regularly incorporating this exercise into your routine can lead to improved hip mobility and reduced risk of injury.
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
  • Position child on their back.
  • Use one hand over their left hip and pelvic area to keep their back flat.
  • Place other hand at right knee.
  • Keep knee bent, lift leg up and rotate leg inward as shown until a gentle stretch is felt.
  • Hold and repeat.
  • Repeat with other side.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise Infant (Pedia)
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion, Abduction

    Benefits of exercise

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

  • Increased hip mobility
  • Improved posture
  • Reduced lower back pain
  • Strengthened hip muscles
  • Improved balance
  • Enhanced athletic performance
  • Increased flexibility
  • Reduced risk of injury
  • Improved range of motion
  • Improved overall hip function

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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

  • Stretching exercises for the hip external rotators should be avoided if you are experiencing any pain or discomfort in the hip area. This could be a sign of an injury or underlying condition that may worsen with stretching. If you have recently had a hip replacement or surgery, it is important to consult with your doctor before attempting any hip exercises, including hip external rotation stretches. Additionally, if you have a history of hip dislocation or instability, stretching exercises may not be suitable for you as they can further aggravate these issues. It is always important to listen to your body and avoid any exercises that cause discomfort or pain. It is recommended to consult with a healthcare professional before starting any new exercise routine.

    • Precautions

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

  • Stretch should be gentle and slow.

    • Helpful in Diseases

  • Hip bursitis
  • Piriformis syndrome
  • Trochanteric pain syndrome
  • Hip osteoarthritis
  • Hip impingement syndrome
  • Hip labral tear
  • Sciatica
  • Low back pain

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    Frequently asked questions

     

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