Side jumps exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side jumps )

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Name of exercise  AROM knee plyometric jumps
Other names of exercise Side jumps
Description of exercise Side jumps, also known as lateral jumps, are a plyometric exercise that involves jumping from side to side over an imaginary line or object. This exercise helps to improve agility, coordination, and leg strength. To perform side jumps, start in a standing position with your feet shoulder-width apart. Bend your knees and push off the ground, jumping to one side and then immediately to the other side. Land softly on the balls of your feet and repeat for several repetitions. You can also add variations to this exercise, such as jumping over an object or increasing the speed and intensity. Side jumps are a great addition to any workout routine and can be modified for different fitness levels.
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
  • Stand with feet together.
  • Jump to one side a few inches, with both feet at the same time.
  • Jump back.
  • Gradually increase the speed until you can do one jump per second.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Inner Thigh
    Category of Exercise __
    Type of Exercise Plyometrics
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Flexion, Extension, Plantarflexion

    Benefits of exercise

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

  • Improved cardiovascular health
  • Increased agility
  • Strengthened leg muscles
  • Improved coordination
  • Increased calorie burn
  • Improved balance
  • Enhanced athleticism
  • Improved bone density
  • Increased endurance
  • Improved overall fitness

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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

  • Side jumps are a popular exercise that involves jumping side to side over an object, such as a bench or cone. While this exercise can be beneficial for improving agility, balance, and coordination, there are certain situations where it should be avoided.Firstly, if you have any pre-existing injuries or conditions that affect your joints or balance, it is best to avoid side jumps. The repetitive impact of jumping can put strain on these areas and potentially worsen your condition.Additionally, if you are pregnant or have recently given birth, it is important to avoid side jumps as they can put pressure on your pelvic floor muscles and increase the risk of injury.Lastly, if you are feeling fatigued or have not properly warmed up, it is best to skip side jumps as they require a lot of energy and can increase the risk of muscle strain or injury. Always listen to your body and avoid side jumps if you feel any discomfort or pain.

    • 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 proper athletic shoes
  • Maintain proper form throughout the exercise
  • Avoid jumping too high or too far
  • Do not push yourself beyond your limits
  • Listen to your body and stop if you feel any pain or discomfort
  • Keep a stable and flat surface to perform the exercise
  • Use a mat or cushion to reduce impact on joints
  • Engage your core muscles to support your body
  • Breathe evenly and avoid holding your breath during the exercise

    • Helpful in Diseases

  • Obesity
  • Cardiovascular diseases
  • Diabetes
  • Arthritis
  • Osteoporosis
  • High blood pressure

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    Frequently asked questions

     

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