Tubing assist prone knee bend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Tubing assist prone knee bend )

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Name of exercise  AAROM knee flx prone w/elastic at ankle
Other names of exercise Tubing assist prone knee bend
Description of exercise Tubing assist prone knee bend exercise is a strengthening exercise that targets the muscles in the back of the thigh (hamstrings) and buttocks (glutes). It involves lying face down on the floor with a resistance band or tubing attached to the ankle and bending the knee against the resistance. This exercise helps to improve lower body strength, stability and balance. It is especially beneficial for athletes and individuals recovering from knee injuries as it helps to build strong and stable muscles around the knee joint. The resistance from the tubing adds an extra challenge, making this exercise suitable for all 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
  • Secure elastic or have assistant hold securely in hands.
  • Lie face down with elastic attached to ankle.
  • Begin with knee straight.
  • Bend knee to hip allowing elastic to assist as shown.
  • Return to starting position.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Hamstring
    Category of Exercise __
    Type of Exercise AAROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction, Elevation, Depression

    Benefits of exercise

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

  • Improved knee mobility
  • Increased range of motion
  • Strengthened quadriceps muscles
  • Enhanced stability in the knee joint
  • Improved balance and coordination
  • Reduced risk of knee injuries
  • Increased muscle endurance
  • Improved overall leg strength
  • Can be performed with minimal equipment
  • Can be modified for different fitness levels

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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 tubing assist prone knee bend exercise should be avoided if you have any knee injuries or pain, as it can put strain on the knees and exacerbate the injury. It should also be avoided if you have any back or hip problems, as the exercise requires a stable and strong core to perform correctly. Pregnant women should also avoid this exercise, as it can put pressure on the abdominal muscles and potentially harm the developing baby. If you are new to exercising or have not been cleared by a doctor to perform this exercise, it is best to avoid it until you have built up enough strength and stability in your body.

    • 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 proper sized resistance tube
  • Securely anchor the tube to a stable object
  • Maintain proper form and alignment throughout the exercise
  • Do not overextend or hyperextend the knee joint
  • Keep the core engaged and stable
  • Use controlled and slow movements
  • Do not pull the tube too far back or let it snap back too quickly
  • Listen to your body and stop if you feel any pain or discomfort
  • Gradually increase resistance and repetitions as you progress.

    • Helpful in Diseases

  • Osteoarthritis
  • Rheumatoid arthritis
  • Patellofemoral pain syndrome
  • Meniscus tears
  • ACL injuries
  • IT band syndrome
  • Patellar tendinitis
  • Bursitis
  • Osgood-Schlatter disease
  • Chondromalacia patella

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    Frequently asked questions

     

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