4 point side shift exercise : How to do, Benefits, Side Effects, Uses, Precautions

4 point side shift : How to do, Benefits, Side Effects, Uses, Precautions ( 4 point side shift )

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Name of exercise  AROM quadruped rock side to side weightbearing
Other names of exercise 4 point side shift
Description of exercise The 4 point side shift exercise is a core strengthening exercise that targets the abdominal and oblique muscles. To perform this exercise, start in a plank position with your hands directly under your shoulders and your body in a straight line. Slowly shift your weight to one side, bringing your hip towards the ground while keeping your core engaged. Hold for a few seconds, then return to the starting position and repeat on the other side. This exercise helps to improve balance, stability, and overall core strength. It can also be modified by adding a push-up in between each side shift for an added challenge.
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
  • Safely position yourself on hands and knees.
  • Knees should be directly under hips, hands under shoulders, all shoulder width apart.
  • Slowly rock side to side.

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    Video Tutorial

    EX2024/YTB/Link

     

    Body Part Hip, Knee, Shoulder, Elbow & Wrist
    Type of Muscles Gluteal, Deltoid, Forearm
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Abduction, Adduction
    Type of Action Dorsiflexion, Eversion, Plantarflexion, Inversion

    Benefits of exercise

    EX2024/T1(ME/1)

  • Improved core strength
  • Increased flexibility
  • Better balance and stability
  • Strengthened obliques
  • Improved posture
  • Reduced risk of back pain
  • Improved coordination
  • Increased range of motion
  • Improved athletic performance
  • Strengthened abdominal muscles

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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 4 point side shift exercise is a common exercise that involves shifting your weight from one side to the other while on your hands and feet. While this exercise can be beneficial for improving core strength and stability, there are certain situations where it should be avoided.If you have a pre-existing injury or condition that affects your wrists, shoulders, or back, this exercise may put too much strain on these areas and worsen your condition.
  • If you are pregnant, the 4 point side shift exercise may be uncomfortable or unsafe due to changes in your center of gravity and increased risk of injury.
  • If you have recently had surgery or are recovering from an injury, it is best to avoid this exercise until you have fully healed and received clearance from your doctor.
  • If you experience dizziness or vertigo, this exercise may exacerbate these symptoms and should be avoided.In general, it is important to listen to your body and avoid any exercises that cause pain or discomfort. If you are unsure about whether the 4 point side shift exercise is appropriate for you, consult with a healthcare professional before attempting it.

    • 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
  • Maintain proper form and alignment throughout the movement
  • Keep your core engaged and your back straight
  • Avoid jerky or sudden movements
  • Start with a lighter weight and gradually increase as you get comfortable with the movement
  • Do not arch your back or round your shoulders
  • Keep your feet firmly planted on the ground
  • Use a stable surface to perform the exercise on
  • Do not hold your breath, remember to breathe properly
  • Stop if you feel any pain or discomfort and consult a professional if necessary

    • Helpful in Diseases

  • arthritis
  • back pain
  • sciatica
  • scoliosis

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    EX2024/FAQ/1

     

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