Supine weighted leg D2 diagonal extend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine weighted leg D2 diagonal extend )

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Name of exercise  Resist hip/knee diag D2 supine w/wt
Other names of exercise Supine weighted leg D2 diagonal extend
Description of exercise The Supine weighted leg D2 diagonal extend exercise is a core strengthening exercise that targets the obliques and hip muscles. It involves lying on your back with your legs extended and a weight in one hand. From this position, you will lift your leg and arm diagonally towards the opposite side, engaging your core to maintain stability. This movement mimics the motion of throwing a ball or swinging a golf club, making it a functional exercise for daily activities and sports. The added weight increases the challenge and helps to build strength and stability in the core and hips. This exercise can also improve balance and coordination.
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
  • Place weight on ankle.
  • Lie on bed with leg across other ankle, rotated out, toes pointed, as shown.
  • Raise leg outward and back, rotating in, bending at knee and raising toes toward shin.
  • 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 Medium
    Direction of Exercise Diagonal
    Type of Action Flexion, Abduction, Supination, Plantarflexion

    Benefits of exercise

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

  • Core strengthening
  • Improved balance
  • Increased hip mobility
  • Targets multiple muscle groups
  • Enhances coordination
  • Builds upper body strength
  • Engages stabilizing muscles
  • Can be modified for different fitness levels
  • Improves posture
  • Promotes full body functional movement

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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 weighted leg D2 diagonal extend exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this movement. This includes any lower back, hip, or knee injuries, as well as any conditions that affect your balance or stability. It is also important to avoid this exercise if you are pregnant or have recently given birth, as it may put too much strain on your abdominal muscles. If you experience any pain or discomfort while performing this exercise, it is best to stop immediately and consult with a healthcare professional. Additionally, if you are new to this exercise, it is important to start with a lighter weight and gradually increase as you become more comfortable and confident with the movement.

    • Precautions

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

  • Use proper form and technique
  • Start with a light weight and gradually increase
  • Keep the core engaged throughout the exercise
  • Make sure the weight is evenly distributed between both arms
  • Avoid arching the back
  • Do not let the weight pull you off balance
  • Keep the neck and shoulders relaxed
  • Breathe regularly and do not hold your breath
  • Use a mat or cushion for comfort
  • Consult a trainer or doctor before starting the exercise

    • Helpful in Diseases

  • Fibromyalgia
  • Low back pain
  • Knee pain
  • Hip pain
  • Sciatica
  • Osteoarthritis
  • Multiple sclerosis
  • Parkinson’s disease
  • Cerebral palsy
  • Muscular dystrophy

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    Frequently asked questions

     

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