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

( Elastic crossover )

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Name of exercise  Resist knee crossover w/elastic
Other names of exercise Elastic crossover
Description of exercise Elastic crossover exercise is a type of resistance training that involves using elastic bands to perform a series of exercises. It is a full-body workout that targets multiple muscle groups, including the chest, back, arms, and legs. The exercise requires an elastic band to be stretched across the body while performing different movements such as chest presses, rows, and squats. This creates resistance, which helps to strengthen and tone the muscles. The elastic crossover exercise is beneficial for improving overall strength, stability, and coordination. It can also be modified to suit different fitness levels and can be done at home or in a gym setting.
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
  • Attach elastic to secure object to right side and loop elastic around waist.
  • Begin standing as shown.
  • Step across in front of left leg with right leg.
  • Continue to step sideways one to two times, uncrossing left leg and return to start position.
  • Repeat exercise with elastic pull from left side.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Increased flexibility
  • Improved balance
  • Strengthened core muscles
  • Enhanced coordination
  • Improved posture
  • Increased range of motion
  • Reduced risk of injury
  • Improved muscle endurance
  • Improved muscle symmetry
  • Increased muscle activation

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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 crossover exercise should be avoided if the individual has any existing injuries or pain in the shoulder, neck, or upper back area. This exercise puts strain on these areas and can worsen any existing conditions. It should also be avoided if the individual has any heart or respiratory conditions, as it can put strain on the chest and lungs. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles. Additionally, if the individual is not familiar with proper form and technique, it is best to avoid this exercise to prevent injury. It is always important to consult a healthcare professional before starting any new exercise routine, especially if there are any pre-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
  • Choose the right resistance band for your fitness level
  • Keep the band securely anchored to avoid snapping
  • Start with lighter resistance and gradually increase as needed
  • Keep your core engaged and maintain good posture
  • Avoid sudden or jerky movements
  • Do not overstretch the band
  • Take breaks and rest when needed
  • Consult a professional trainer for proper guidance and modifications.

    • Helpful in Diseases

  • Plantar fasciitis
  • IT band syndrome
  • Patellofemoral pain syndrome
  • Achilles tendinitis
  • Shin splints
  • Ankle sprains
  • Knee osteoarthritis
  • Hip bursitis
  • Rotator cuff tendinitis
  • Shoulder impingement syndrome

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    Frequently asked questions

     

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