Wall hamstring/inner thigh stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Wall hamstring/inner thigh stretch )

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Name of exercise  Stretch hamstring/adductor supine wall
Other names of exercise Wall hamstring/inner thigh stretch
Description of exercise The Wall hamstring/inner thigh stretch exercise is a simple yet effective stretch that targets the muscles in the back of the leg and inner thigh. To perform this stretch, stand facing a wall with your feet hip-width apart. Place your hands on the wall for support and slowly slide one foot forward while keeping the heel on the ground. Bend the opposite knee and lean your body towards the wall until you feel a stretch in the back of the leg and inner thigh. Hold for 20-30 seconds and then switch legs. This stretch can help improve flexibility, reduce muscle tension, and prevent injury in the lower body.
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, legs elevated and positioned on wall as shown.
  • Buttocks should be about 5 inches from wall, low back flat on floor.
  • Slowly separate legs until a gentle stretch is attained.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Hamstring, Inner Thigh
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion, Abduction
    Type of Action Flexion, Abduction, Extension

    Benefits of exercise

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

  • Increased flexibility
  • Improved range of motion
  • Reduced risk of injury
  • Improved posture
  • Increased blood flow to muscles
  • Improved balance
  • Strengthened hamstrings and inner thighs
  • Reduced tension and tightness in muscles
  • Improved athletic performance
  • Reduced lower back pain

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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 Wall hamstring/inner thigh stretch exercise should be avoided if you have any current or previous injuries to your lower back, hips, or knees. It should also be avoided if you experience any pain or discomfort during the exercise. If you have a history of osteoporosis or osteoarthritis, it is important to consult with a doctor before attempting this stretch. Pregnant women should also avoid this exercise as it can put strain on the abdominal muscles and pelvic floor. If you have any balance or stability issues, it is best to avoid this exercise as well. 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)

  • Warm up before stretching
  • Do not overstretch
  • Breathe deeply and evenly
  • Keep your back straight
  • Avoid jerky movements
  • Do not hold your breath
  • Do not force the stretch
  • Stop if you feel pain
  • Use a stable wall for support
  • Stretch both sides equally

    • Helpful in Diseases

  • Muscle strains
  • Groin injuries
  • Hamstring injuries
  • Sciatica
  • Osteoarthritis
  • Hip pain
  • Lower back pain

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    Frequently asked questions

     

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