Sitting pointed toe step practice exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting pointed toe step practice )

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Name of exercise  AROM hip/knee flx – ankle DF/PF
Other names of exercise Sitting pointed toe step practice
Description of exercise Sitting pointed toe step is an exercise that involves sitting on a chair and pointing your toes forward, one foot at a time. This exercise primarily targets the muscles in the calves, ankles, and feet. To perform this exercise, sit on the edge of a chair with your feet flat on the ground. Lift one foot off the ground and point your toes forward, holding for a few seconds before returning to the starting position. Repeat with the other foot. This exercise can help improve flexibility, strengthen the muscles in the lower legs, and improve balance and stability. It is a simple and effective exercise that can be done anywhere, making it a great addition to any fitness 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 in a straight back chair.
  • Place both feet flat on floor.
  • Lift the ball of your foot up while raising knee up.
  • Move foot forward, and touch the floor with your toes and then lower your heel to the floor.
  • Slide foot back to start position.
  • Repeat with other leg.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved ankle flexibility
  • Increased calf muscle strength
  • Better balance and stability
  • Improved foot and toe dexterity
  • Enhanced posture
  • Improved coordination
  • Increased blood flow to lower legs
  • Improved range of motion in ankles and feet
  • Strengthened arches
  • Improved foot and ankle mobility

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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

  • It is important to avoid the sitting pointed toe step practice exercise if you have any pre-existing injuries or conditions that may be aggravated by this movement. This exercise involves flexing and pointing the toes while seated, which can put strain on the ankles and feet. If you have any ankle or foot injuries, it is best to avoid this exercise or modify it to avoid further injury. Additionally, if you experience any pain or discomfort while performing this exercise, it is important to stop and consult with a medical professional. It is always important to listen to your body and avoid exercises that may cause harm or discomfort.

    • Precautions

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

  • Warm up and stretch properly before starting the exercise
  • Keep your back straight and shoulders relaxed
  • Engage your core muscles throughout the exercise
  • Start with slow and controlled movements
  • Avoid overstretching or pushing beyond your limit
  • Keep your feet pointed and toes flexed
  • Do not lock your knees
  • Breathe evenly and deeply throughout the exercise
  • Take breaks and rest if you feel any discomfort
  • Consult a professional if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • Arthritis
  • Diabetes
  • Plantar fasciitis
  • Bunions
  • Corns
  • Hammertoes
  • Ingrown toenails
  • Metatarsalgia

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    Frequently asked questions

     

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