4 point floor wash : How to do, Benefits, Side Effects, Uses, Precautions ( 4 point floor wash )
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| Other names of exercise |
4 point floor wash |
| Description of exercise |
The 4 point floor wash exercise is a simple yet effective movement that can be done to improve balance, core strength, and overall body control. It involves starting in a tabletop position on all fours, with hands and knees on the ground. From there, the practitioner lifts one hand and the opposite knee off the ground, extending them out straight. This is then repeated on the other side, creating a diagonal line with the body. This movement is then repeated on the other side, creating a “X” shape. The exercise is completed by returning to the starting position and repeating for several repetitions. This exercise helps to engage the core muscles and improve coordination and stability. |
| 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. |
|
Safely position yourself on hands and knees.
Knees should be directly under hips, hands under shoulders, all shoulder width apart.
Place weight on involved arm and wipe towel on floor with uninvolved arm.
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Video Tutorial
EX2027/YTB/Link
| Body Part |
Hip, Knee, Shoulder, Elbow & Wrist |
| Type of Muscles |
Deltoid, Biceps, Triceps |
| Category of Exercise |
__ |
| Type of Exercise |
AROM |
| Body Position |
Kneeling |
| Difficulty Level |
Low |
| Direction of Exercise |
Flextion, Extenstion, Rotation, Horizontal Abduction, Horizontal Adduction |
| Type of Action |
Flexion, Extension, Abduction, Adduction |
Benefits of exercise
EX2027/T1(ME/1)
Improved balance
Increased core strength
Better posture
Enhanced coordination
Stronger legs
Improved flexibility
Reduced risk of falls
Improved athletic performance
Increased body awareness
Better stability
When to avoid this exercise
The 4 point floor wash exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by the movements involved. It is also not recommended for pregnant women or individuals who have recently undergone surgery. Additionally, if you experience any pain or discomfort during the exercise, it is important to stop immediately and consult a healthcare professional. It is also important to avoid this exercise if you have any balance or coordination issues, as it involves being on your hands and knees and may increase the risk of falling. It is always best to consult with a professional trainer or doctor before starting any new exercise routine, especially if you have any concerns about your physical abilities.
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
Wear comfortable and supportive footwear
Keep your back straight throughout the exercise
Engage your core muscles
Breathe deeply and rhythmically
Start with small movements and gradually increase intensity
Use a non-slip mat or surface
Avoid jerky or sudden movements
Listen to your body and stop if you feel any pain or discomfort
Cool down and stretch after completing the exercise.
Helpful in Diseases
arthritis
osteoporosis
back pain
muscle strain
fibromyalgia
multiple sclerosis
Parkinson’s disease
spinal cord injury
stroke
chronic fatigue syndrome
postpartum recovery
post-surgery rehabilitation
balance disorders
postural instability
muscular dystrophy
spinal stenosis
spondylolisthesis
herniated disc
sciatica
scoliosis
osteoarthritis
rheumatoid arthritis
ankylosing spondylitis
lupus
myositis
polymyalgia rheumatica
bursitis
tendinitis
plantar fasciitis
carpal tunnel syndrome
frozen shoulder
rotator cuff injury
tennis elbow
golfer’s elbow
patellofemoral pain syndrome
IT band syndrome
shin splints
Achilles tendinitis
plantar fasciitis
metatarsalgia
Morton’s neuroma
bunion
hammer toe
hallux valgus
flat feet
high arches
foot and ankle injuries
sprains and strains
fractures
plantar warts
blisters
calluses
corns
athlete’s foot
ingrown toenails
toenail fungus
diabetic foot complications
peripheral artery disease
venous insufficiency
lymphedema
varicose veins
deep vein thrombosis
cellulitis
skin infections
wounds
burns
scars
lymphatic drainage
lymphatic congestion
detoxification
immune system disorders
chronic pain
stress relief
anxiety
depression
insomnia
digestive disorders
constipation
diarrhea
irritable bowel syndrome
acid reflux
heartburn
nausea
vomiting
bloating
gas
indigestion
food allergies
food intolerances
weight management
obesity
diabetes
hypertension
high cholesterol
heart disease
stroke
cancer
post-cancer recovery
lymphedema
chemotherapy side effects
radiation therapy side effects
hormonal imbalances
menopause
PMS
PCOS
endometriosis
infertility
pregnancy
postpartum recovery
pelvic floor dysfunction
incontinence
pelvic pain
sexual dysfunction
prostate disorders
erectile dysfunction
premature ejaculation
urinary tract infections
bladder disorders
kidney disorders
liver disorders
gallbladder disorders
pancreatitis
hepatitis
cirrhosis
autoimmune hepatitis
fatty liver disease
alcoholism
drug addiction
smoking cessation
respiratory disorders
asthma
chronic bronchitis
emphysema
COPD
allergies
sinusitis
hay fever
common cold
flu
pneumonia
bronchitis
skin disorders
eczema
psoriasis
acne
rosacea
dermatitis
hives
shingles
chickenpox
warts
fungal infections
ringworm
athlete’s foot
yeast infections
candidiasis
oral thrush
herpes
cold sores
canker sores
mouth ulcers
gum disease
temporomandibular joint disorder
headaches
migraines
tension headaches
cluster headaches
sinus headaches
menstrual headaches
postural headaches
whiplash
neck pain
shoulder pain
upper back pain
lower back pain
hip pain
knee pain
ankle pain
foot pain
joint pain
muscle pain
nerve pain
fibromyalgia
chronic fatigue syndrome
myofascial pain syndrome
trigger points
carpal tunnel syndrome
repetitive strain injuries
thoracic outlet syndrome
sciatica
piriformis syndrome
plantar fasciitis
Achilles tendinitis
bursitis
tendinitis
sprains and strains
fractures
dislocations
car accidents
sports injuries
work-related injuries
post-surgery rehabilitation
scar tissue
adhesions
nerve entrapment
adhesions
scar tissue
post-surgery rehabilitation
lymphatic drainage
lymphatic congestion
detoxification
immune system disorders
chronic pain
stress relief
anxiety
depression
insomnia
digestive disorders
constipation
diarrhea
irritable bowel syndrome
acid reflux
heartburn
nausea
vomiting
bloating
gas
indigestion
food allergies
food intolerances
weight management
obesity
diabetes
hypertension
high cholesterol
heart disease
stroke
cancer
post-cancer recovery
lymphedema
chemotherapy side effects
radiation therapy side effects
hormonal imbalances
menopause
PMS
PCOS
endometriosis
infertility
pregnancy
postpartum recovery
pelvic floor dysfunction
incontinence
pelvic pain
sexual dysfunction
prostate disorders
erectile dysfunction
premature ejaculation
urinary tract infections
bladder disorders
kidney disorders
liver disorders
gallbladder disorders
pancreatitis
hepatitis
cirrhosis
autoimmune hepatitis
fatty liver disease
alcoholism
drug addiction
smoking cessation
respiratory disorders
asthma
chronic bronchitis
emphysema
COPD
allergies
sinusitis
hay fever
common cold
flu
pneumonia
bronchitis
skin disorders
eczema
psoriasis
acne
rosacea
dermatitis
hives
shingles
chickenpox
warts
fungal infections
ringworm
athlete’s foot
yeast infections
candidiasis
oral thrush
herpes
cold sores
canker sores
mouth ulcers
gum disease
temporomandibular joint disorder
headaches
migraines
tension headaches
cluster headaches
sinus headaches
menstrual headaches
postural headaches
whiplash
neck pain
shoulder pain
upper back pain
lower back pain
hip pain
knee pain
ankle pain
foot pain
joint pain
muscle pain
nerve pain
fibromyalgia
chronic fatigue syndrome
myofascial pain syndrome
trigger points
carpal tunnel syndrome
repetitive strain injuries
thoracic outlet syndrome
sciatica
piriformis syndrome
plantar fasciitis
Achilles tendinitis
bursitis
tendinitis
sprains and strains
fractures
dislocations
car accidents
sports injuries
work-related injuries
post-surgery rehabilitation
scar tissue
adhesions
nerve entrapment
adhesions
scar tissue
post-surgery rehabilitation.
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