Supine double hip rotations exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine double hip rotations )

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Name of exercise  AROM hip ER/IR supine bil
Other names of exercise Supine double hip rotations
Description of exercise Supine double hip rotations is an exercise that targets the core and hip muscles. It involves lying on your back with your knees bent and feet flat on the ground. From this position, you rotate your hips to one side while keeping your upper body and shoulders flat on the ground. Then, you bring your hips back to the center and rotate to the other side. This exercise helps improve flexibility and mobility in the hips, as well as strengthen the core muscles. It can also help alleviate lower back pain and improve posture. It is important to perform this exercise slowly and with control to avoid any strain or 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
  • Lie on back, legs straight.
  • Rotate legs inward and outward.

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    Video Tutorial

    https://www.youtube.com/watch?v=qw7PosB84vQ%26pp=ygUJI2xldmVsaGlw

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Improves hip mobility
  • Increases range of motion in the hips
  • Strengthens the hip muscles
  • Reduces risk of hip injuries
  • Can help alleviate lower back pain
  • Improves posture
  • Enhances core stability
  • Can be modified for all fitness levels
  • Can be done anywhere with minimal equipment
  • Can improve balance and coordination

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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 Supine double hip rotations exercise should be avoided if you have any pre-existing hip or lower back injuries or conditions. This exercise puts a lot of strain on the hip joints and can aggravate any existing issues. It should also be avoided if you experience any pain or discomfort in your hips or lower back while performing the exercise. Additionally, pregnant women should avoid this exercise as it can put pressure on the abdominal muscles. If you are unsure about your ability to perform this exercise, it is best to consult with a healthcare professional before attempting it. It is always important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • 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 a mat or cushioned surface to protect your back and hips
  • Keep your legs straight and feet together throughout the exercise
  • Engage your core muscles to stabilize your body
  • Avoid jerky or sudden movements
  • Breathe deeply and steadily throughout the exercise
  • Do not force your legs to rotate beyond your range of motion
  • Stop immediately if you feel any pain or discomfort
  • Keep your shoulders and neck relaxed
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Lower back pain
  • Hip pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Hip osteoarthritis
  • Piriformis syndrome
  • Sacroiliac joint dysfunction
  • Pelvic floor dysfunction
  • Hip impingement

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    Frequently asked questions

     

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