Supine leg march exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine leg march )

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Name of exercise  AROM abdominal/lumbar training supine bent knee raise
Other names of exercise Supine leg march
Description of exercise Supine leg march exercise is a simple and effective exercise that targets the core, hip flexors, and leg muscles. To perform this exercise, lie on your back with your arms by your sides and your knees bent. Engage your core and lift one leg off the ground, bringing your knee towards your chest. Hold for a few seconds, then lower your leg back to the starting position. Repeat with the other leg. This exercise helps improve balance, stability, and flexibility in the lower body. It can also aid in strengthening the core muscles and improving posture. It is a great exercise for beginners and can be modified to suit different fitness levels.
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.
  • Tighten abdominal muscles, visualize trying to push belly button up under ribs.
  • Use your hand to help push belly button up under ribs if needed.
  • While maintaining abdominal tension, lift one leg up to 90 degrees, with knee bent, as shown.
  • Slowly lift other leg up to 90 with knee bent, maintaining abdominal tension.
  • Hold for 5-10 seconds, then return legs to floor, one at a time.
  • Repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise Stabilization
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Abduction, Elevation, Flexion, Extension, Circumduction

    Benefits of exercise

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

  • Improved hip mobility
  • Increased core strength
  • Enhanced balance and stability
  • Strengthened leg muscles
  • Improved posture
  • Increased blood circulation
  • Reduced risk of lower back pain
  • Improved coordination
  • Improved athletic performance
  • Low impact on joints

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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 leg march exercise is generally a safe and effective exercise for most individuals. However, there are certain situations where it should be avoided. Firstly, if you have any current injuries or conditions that affect your lower back, hips, or knees, you should avoid this exercise as it can put strain on these areas and potentially worsen your condition. Additionally, if you are pregnant, this exercise should be avoided as it can put pressure on the abdomen and potentially harm the baby. If you are experiencing any pain or discomfort during the exercise, it is important to stop and consult with a healthcare professional before continuing. Lastly, if you are unsure about your ability to perform this exercise safely, it is best to consult with a certified fitness professional for guidance and modifications.

    • Precautions

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

  • Maintain a proper lumbar position throughout the exercise. Do not hold breath.

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Piriformis syndrome
  • Hip pain
  • Knee pain
  • Plantar fasciitis
  • Ankle pain
  • IT band syndrome
  • Post-surgery rehabilitation

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    Frequently asked questions

     

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