Weighted knee extend stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Weighted knee extend stretch )

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Name of exercise  Stretch knee ext sit w/wt
Other names of exercise Weighted knee extend stretch
Description of exercise Weighted knee extend stretch is a stretching exercise that targets the muscles in the front of the thigh (quadriceps) and the hip flexors. It involves using a weight, such as a dumbbell or resistance band, to add resistance to the stretch. To perform this exercise, stand with one foot on a bench or raised surface and hold onto a weight with the same side hand. Slowly extend the knee of the standing leg, feeling a stretch in the front of the thigh. Hold for a few seconds and then release. This exercise can help improve flexibility and strength in the quadriceps and hip flexors, which can benefit activities such as running, jumping, and squatting.
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
  • Sit as shown, ankle supported on towel roll.
  • Place weight over knee.
  • Relax leg and allow gravity to straighten leg.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Increased flexibility
  • Improved range of motion
  • Strengthened quadriceps muscles
  • Improved balance and stability
  • Reduced risk of knee injury
  • Improved posture
  • Enhanced athletic performance
  • Increased blood flow to the knees
  • Reduced knee pain
  • Improved overall lower body strength

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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

  • Weighted knee extend stretch exercise should be avoided if you have any knee injuries or pain, as it can aggravate the condition and cause further damage. It should also be avoided if you have any recent surgery or inflammation in the knee joint. People with osteoporosis or weak bones should also avoid this exercise as the added weight can put too much stress on the bones and increase the risk of fracture. Pregnant women should also avoid this exercise as it can strain the abdominal muscles. If you experience any discomfort or pain while performing this exercise, it is best to stop and consult with a medical professional before continuing.

    • 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 proper form and technique
  • Start with lighter weights and gradually increase as you get comfortable
  • Avoid overstretching or pushing beyond your limits
  • Keep your core engaged throughout the exercise
  • Breathe deeply and consistently
  • Do not jerk or use momentum to lift the weights
  • Keep your back straight and avoid rounding your shoulders
  • Use a stable and sturdy chair or bench to support your body
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • knee pain
  • muscle strain
  • ligament injury

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    Frequently asked questions

     

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