side to side kneecap exercise : How to do, Benefits, Side Effects, Uses, Precautions

( side to side kneecap )

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Name of exercise  Mob knee patella medial/lateral
Other names of exercise side to side kneecap
Description of exercise Side to side kneecap exercise is a simple yet effective exercise that helps strengthen the muscles around the knee joint. To perform this exercise, start by sitting on a chair with your feet flat on the ground. Place a small towel or a foam roller between your knees. Slowly squeeze the towel or roller with your knees and hold for a few seconds before releasing. Then, move the towel or roller to the right and repeat the squeezing motion. This exercise helps improve stability and mobility of the knee joint, and can also help alleviate knee pain and discomfort. It is a great addition to any knee rehabilitation or strengthening 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 with knee straight and muscles relaxed.
  • Gently move knee cap from side to side.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise __
    Type of Action Abduction, Adduction, Circumduction, Flexion, Extension

    Benefits of exercise

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

  • Increases knee stability
  • Improves range of motion
  • Helps prevent knee injuries
  • Strengthens quadriceps muscles
  • Enhances balance and coordination
  • Can be done without equipment
  • Targets specific muscle groups
  • Can be modified for different fitness levels
  • Can be incorporated into a full body workout
  • Can be done anywhere, anytime

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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 to side kneecap exercises should be avoided if you are experiencing pain or discomfort in your knee or surrounding areas. It is also important to avoid this exercise if you have recently had knee surgery or have a history of knee injuries. Additionally, if you have any underlying medical conditions such as arthritis or osteoporosis, it is best to consult with a doctor before attempting this exercise. If you feel any sharp or intense pain during the exercise, stop immediately and seek medical advice. It is always better to err on the side of caution and avoid this exercise if you are unsure or have any concerns about your knee health.

    • 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
  • Use proper form and technique
  • Do not push beyond your comfort level
  • Avoid jerky movements
  • Keep your core engaged
  • Do not lock your knees
  • Do not let your knees collapse inward
  • Use a mat or cushion for support
  • Do not hold your breath
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • or bulletsarthritis
  • patellofemoral pain syndrome
  • chondromalacia patella
  • iliotibial band syndrome
  • runner’s knee
  • jumper’s knee

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    Frequently asked questions

     

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