Tubing prone quad stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Tubing prone quad stretch )

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Name of exercise  Stretch Quads prone w/elastic
Other names of exercise Tubing prone quad stretch
Description of exercise The tubing prone quad stretch exercise is a simple yet effective way to stretch the quadriceps muscles. To perform this exercise, you will need a resistance band or tubing. Start by lying on your stomach with your legs extended behind you. Place the band around your ankle and hold onto the ends of the band with your hands. Slowly bend your knee and pull your heel towards your buttocks, feeling a stretch in your quadriceps. Hold this position for a few seconds before releasing and repeating on the other leg. This exercise helps to improve flexibility and range of motion in the quadriceps, making it a great addition to any workout routine.
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, as shown.
  • Attach elastic to ankle.
  • Lie face down.
  • Relax leg and allow elastic to pull ankle towards buttocks.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Extension, Abduction, Hyperextension

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Enhanced muscle strength
  • Reduced risk of injury
  • Better posture
  • Improved balance
  • Increased blood flow
  • Reduced muscle tension
  • Improved athletic performance
  • Better overall physical health

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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

  • Tubing prone quad stretch exercise should be avoided if you have any knee or hip injuries, as it puts pressure on these joints. It should also be avoided if you have any recent surgeries or fractures in the lower body. If you experience any pain or discomfort while performing this exercise, stop immediately and consult a healthcare professional. Additionally, if you have a history of lower back pain or issues with your spine, this exercise may not be suitable for you. It is important to listen to your body and avoid any exercises that may aggravate existing injuries or conditions.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Use a properly sized and secured resistance tube
  • Choose a safe and stable surface to perform the exercise
  • Maintain proper form and posture throughout the exercise
  • Avoid overstretching or pulling the resistance tube too far
  • Start with a lighter resistance and gradually increase as needed
  • Do not hold your breath while performing the exercise
  • Stop immediately if you experience any pain or discomfort
  • Keep the resistance tube away from your face to avoid injury
  • Consult a professional or seek medical advice if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Low back pain
  • Sciatica
  • Piriformis syndrome
  • Hip pain
  • Knee pain
  • IT band syndrome
  • Hamstring strains
  • Muscle imbalances
  • Postural imbalances
  • Sports injuries

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    Frequently asked questions

     

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