Kneecap downward slide exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneecap downward slide )

View Report

–

Name of exercise  Mob knee patella distal for flx
Other names of exercise Kneecap downward slide
Description of exercise The kneecap downward slide exercise is a simple yet effective movement that targets the quadriceps muscles in the front of the thigh. To perform this exercise, stand with your feet shoulder-width apart and your arms at your sides. Slowly lower yourself into a squat position, making sure to keep your knees in line with your toes. As you lower, imagine your kneecaps sliding down your thighs towards your feet. Hold this position for a few seconds before slowly returning to the starting position. This exercise helps to strengthen the quadriceps, improve knee stability, and can also help with knee pain or discomfort. It can be easily incorporated into a lower body 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
  • Sit with leg as straight as possible.
  • Push kneecap downward toward ankle.

    • –

    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Retraction, Depression

    Benefits of exercise

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

  • Strengthening of quadriceps muscles
  • Improved knee stability
  • Increased range of motion in the knee joint
  • Enhanced balance and coordination
  • Reduced risk of knee injuries
  • Improved overall lower body strength
  • Can be easily modified for different fitness levels
  • Helps with knee pain and discomfort
  • Can be done without any equipment
  • Can be incorporated into other exercises for a full body workout

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Kneecap downward slide exercise should be avoided if you have any knee injuries or pain. This exercise puts pressure on the kneecap and can aggravate existing knee issues. It should also be avoided if you have recently had knee surgery or if you have a history of knee problems. Additionally, individuals with osteoporosis or weak bones should avoid this exercise as it can put too much strain on the knee joint. If you experience any discomfort or pain while performing this exercise, stop immediately and consult a doctor or physical therapist. It is important to listen to your body and avoid any exercises that may cause harm or worsen existing conditions.

    • Precautions

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

  • Warm up before starting the exercise
  • Use proper form and technique
  • Start with a low intensity and gradually increase
  • Avoid any sudden movements or jerks
  • Do not push beyond your limits
  • Keep your core engaged
  • Keep your back straight
  • Use a mat or cushion for support
  • Avoid locking your knees
  • Consult a doctor if you have any knee injuries or pain

    • Helpful in Diseases

  • Osteoarthritis
  • Patellofemoral pain syndrome
  • Runner’s knee
  • Chondromalacia patella
  • Patellar tendinitis
  • Patellar instability
  • Patellar dislocation
  • Patellar fracture

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleCaregiver passive arm crossover exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleElastic side leg exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR