Supine elastic leg D1 extend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine elastic leg D1 extend )

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Name of exercise  Resist hip/knee diag D1 ext supine w/elastic
Other names of exercise Supine elastic leg D1 extend
Description of exercise Supine elastic leg D1 extend exercise is a dynamic stretching exercise that targets the muscles in the legs, particularly the quadriceps and hamstrings. It involves lying on your back with your legs extended and using an elastic band to perform a diagonal movement with your leg. This exercise helps to improve flexibility and range of motion in the legs, as well as strengthen the muscles. It also activates the core muscles, providing stability and support during the movement. To perform this exercise, the elastic band is attached to a stable object and then looped around the foot. The leg is then extended diagonally across the body, while maintaining tension on the band. This exercise can be modified for different fitness levels by adjusting the tension of the band.
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
  • Attach elastic to secure object above.
  • Loop elastic around ankle.
  • Lie on back on bed, leg upward and inward, bending at knee.
  • Lower leg out to side, rotated in, as shown.
  • Return to start position and repeat.
  • Perform sets with other leg.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps, Hamstring, Outer Thigh, Inner Thigh
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Diagonal
    Type of Action Flexion, Abduction, Supination

    Benefits of exercise

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

  • Improved range of motion
  • Strengthened leg muscles
  • Increased flexibility
  • Improved balance and coordination
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved circulation
  • Enhanced core stability
  • Improved posture
  • Increased muscle endurance

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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 elastic leg D1 extend exercise is a physical therapy exercise that involves lying on your back and using an elastic band to perform leg extensions. While this exercise can be beneficial for strengthening the muscles in the legs and improving range of motion, there are certain situations where it should be avoided. Firstly, if you have any injuries or conditions that affect your lower back, such as a herniated disc or sciatica, it is important to avoid this exercise as it can put strain on the spine and worsen your condition. Similarly, if you have any knee injuries or pain, it is best to avoid this exercise as it can put pressure on the knee joint. Additionally, if you are pregnant, it is recommended to avoid this exercise as it can be uncomfortable and potentially harmful for the baby. People with balance issues or those who are prone to dizziness should also avoid this exercise as it involves lying on your back and moving your legs in a specific direction, which can cause dizziness or loss of balance. It is always important to consult with a healthcare professional before starting any new exercise routine, and to listen to your body and avoid any exercises that cause discomfort or pain.

    • 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
  • Start with low resistance and gradually increase as tolerated
  • Keep the movement slow and controlled
  • Avoid jerky or sudden movements
  • Keep the core engaged throughout the exercise
  • Do not overextend the leg beyond a comfortable range of motion
  • Stop if you experience any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or conditions
  • Always listen to your body and adjust the intensity as needed

    • Helpful in Diseases

  • Knee osteoarthritis
  • Lower back pain
  • Hip osteoarthritis
  • Sciatica
  • Fibromyalgia
  • Lymphedema
  • Peripheral arterial disease
  • Chronic venous insufficiency
  • Deep vein thrombosis
  • Varicose veins

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    Frequently asked questions

     

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