Isometric supine foot lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Isometric supine foot lift )

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Name of exercise  Iso ankle DF
Other names of exercise Isometric supine foot lift
Description of exercise Isometric supine foot lift exercise is a low-impact strength training exercise that targets the muscles in the legs and core. It involves lying on your back with your legs extended and lifting one foot off the ground while keeping the leg straight and holding it in the lifted position for a few seconds. This exercise helps to improve balance, stability, and muscle endurance in the legs, particularly the quadriceps and glutes. It also engages the core muscles, helping to strengthen the abdominal muscles. Isometric supine foot lift is a great exercise for individuals of all fitness levels and can be easily modified to increase or decrease intensity.
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
  • Place uninvolved foot on top of involved foot.
  • Push upward with involved foot, not allowing it to move.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise Static
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Dorsiflexion, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Increased muscle strength
  • Enhanced flexibility
  • Improved joint stability
  • Reduced risk of injury
  • Improved posture
  • Increased blood circulation
  • Improved athletic performance
  • Reduced back pain
  • Improved coordination

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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 Isometric supine foot lift exercise should be avoided if you have any injuries or conditions in your lower back, hips, or legs. This exercise puts pressure on these areas and can worsen existing injuries or cause new ones. It is also not recommended for pregnant women or individuals with high blood pressure, as it can increase strain on the body. If you experience any pain or discomfort during the exercise, it should be stopped immediately. It is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for your specific condition and fitness level.

    • Precautions

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

  • Do Not Hold Breath.

    • Helpful in Diseases

  • Low back pain
  • Sciatica
  • Plantar fasciitis
  • Achilles tendinitis
  • Shin splints
  • Ankle sprains
  • Flat feet
  • Bunions
  • Hammer toes
  • Metatarsalgia
  • Morton’s neuroma
  • Peripheral neuropathy
  • Charcot-Marie-Tooth disease
  • Spinal cord injuries
  • Stroke
  • Parkinson’s disease
  • Multiple sclerosis
  • Muscular dystrophy
  • Cerebral palsy
  • Spina bifida

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    Frequently asked questions

     

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