Thomas stretch 2 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Thomas stretch 2 )

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Name of exercise  Stretch hip flexors supine 2
Other names of exercise Thomas stretch 2
Description of exercise The Thomas stretch exercise is a popular stretching technique that targets the hip flexor muscles. It involves lying on your back with one leg bent and the other leg extended straight out on the ground. The bent leg is then pulled towards the chest, causing a stretch in the hip flexors. This stretch can be intensified by pushing the extended leg down towards the ground. It is a simple and effective exercise that can help improve flexibility, reduce muscle tension, and alleviate lower back pain. It is often recommended for athletes, runners, and those who sit for long periods of time. Regular practice of the Thomas stretch can lead to improved range of motion and better overall muscle health.
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 table or firm bench with half of your thighs off table.
  • Position both knees on chest.
  • Flatten back against table.
  • Lower one leg while holding the other leg to chest.
  • Return to start position.
  • Repeat with other leg.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension

    Benefits of exercise

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

  • Improved posture
  • Increased flexibility
  • Reduced risk of injury
  • Relief from back pain
  • Improved athletic performance
  • Increased range of motion
  • Improved balance and coordination
  • Improved circulation
  • Reduced muscle tension
  • Improved overall mobility

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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 Thomas stretch exercise should be avoided if you have any current injuries or pain in your hips, knees, or lower back. It is also not recommended for individuals with osteoporosis or any other bone conditions. Pregnant women should also avoid this exercise as it puts pressure on the abdominal area. If you have had recent surgery or a hip replacement, it is best to consult with your doctor before attempting this stretch. Additionally, if you have limited flexibility or range of motion in your hips, this exercise may be too difficult and could potentially cause further injury. It is always important 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)

  • Do not allow leg on chest to fall outward.

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Piriformis syndrome
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Muscle tension or stiffness

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    Frequently asked questions

     

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