Elastic mini squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic mini squat )

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Name of exercise  Resist knee squat bil partial w/elastic
Other names of exercise Elastic mini squat
Description of exercise The Elastic mini squat exercise is a lower body exercise that targets the quadriceps, hamstrings, and glutes. It involves using an elastic band to add resistance and challenge the muscles. To perform this exercise, stand with your feet shoulder-width apart and place the elastic band around your thighs, just above your knees. Keeping your chest up and core engaged, slowly lower yourself into a squat position, pushing your hips back and bending your knees. Then, push through your heels to return to the starting position. This exercise helps to improve strength, stability, and balance in the lower body, making it a great addition to any 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
  • Place elastic under feet, hold in hands and keep elbows straight.
  • Stand with feet shoulder distance apart.
  • Slowly bend knees to 45 degrees.
  • Return to standing position.
  • Slowly return to start position and repeat.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Plantarflexion, Dorsiflexion

    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 posture
  • increased joint stability
  • increased calorie burn
  • reduced risk of injury
  • improved athletic performance
  • increased bone density
  • 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

  • The Elastic mini squat exercise should be avoided if you have any pre-existing injuries or pain in your knees, hips, or lower back. It should also be avoided if you have recently undergone surgery in these areas. Pregnant women should also avoid this exercise as it can put excess strain on the pelvic area. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise to prevent falls or injuries. It is important to consult with a doctor or physical therapist before attempting this exercise if you have any concerns about your physical abilities or limitations.

    • Precautions

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

  • Maintain proper low back posture.

    • Helpful in Diseases

  • Osteoarthritis
  • Rheumatoid arthritis
  • Knee pain
  • Hip pain
  • Ankle pain
  • Back pain
  • Muscle weakness
  • Poor balance
  • Postural instability
  • Osteoporosis
  • Chronic obstructive pulmonary disease (COPD)
  • Fibromyalgia
  • Multiple sclerosis (MS)
  • Parkinson’s disease
  • Stroke
  • Spinal cord injury

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    Frequently asked questions

     

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