Half kneel to 4 point exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Half kneel to 4 point )

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Name of exercise  AROM lumbar half kneel to quadruped
Other names of exercise Half kneel to 4 point
Description of exercise The half kneel to 4 point exercise is a dynamic movement that helps improve balance, stability, and core strength. It involves starting in a half kneeling position with one knee on the ground and the other foot planted on the floor in front of you. From this position, you will then lift your back knee off the ground and bring it forward to a 4 point position, with both hands and knees on the ground. This movement requires coordination and control as you transition from one position to the other. It also engages the muscles in your legs, core, and upper body, making it a great full-body exercise. It can be modified to fit different fitness levels and can be incorporated into a variety of workouts.
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
  • Begin in half kneel position with arms over head as shown.
  • Maintain neutral spine by tightening abdominal muscles.
  • Slowly lower arms and reach forward to floor.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Abduction, Circumduction, Extension

    Benefits of exercise

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

  • Improved core stability
  • Increased hip mobility
  • Strengthened glutes
  • Improved balance and coordination
  • Increased shoulder stability
  • Improved posture
  • Increased range of motion in the spine
  • Improved overall body control
  • Can be modified for different fitness levels
  • Can be done anywhere with minimal equipment

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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 half kneel to 4 point exercise should be avoided if you have any knee, hip, or ankle injuries or limitations. It also may not be suitable for those with balance issues or those who are pregnant. If you experience any pain or discomfort while performing the exercise, it is important to stop and consult with a healthcare professional. Additionally, if you have any pre-existing medical conditions or are recovering from surgery, it is best to consult with your doctor before attempting this exercise. It is always important to listen to your body and modify or avoid any 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 properly before attempting the exercise
  • Keep your back straight and core engaged
  • Use a mat or cushion for cushioning and support
  • Start with a small range of motion and gradually increase
  • Avoid jerky movements
  • Keep your neck in a neutral position
  • Breathe deeply and evenly throughout the exercise
  • Do not push beyond your comfort level
  • Stop if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • Low back pain
  • Hip pain
  • Knee pain
  • Ankle pain
  • Balance and stability issues
  • Core weakness
  • Postural imbalances
  • Osteoarthritis
  • Patellofemoral pain syndrome
  • IT band syndrome

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    Frequently asked questions

     

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