Box lift and carry exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Box lift and carry )

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Name of exercise  Resist knee squat lift/carry
Other names of exercise Box lift and carry
Description of exercise Box lift and carry exercise is a functional full-body movement that involves picking up a heavy object, such as a box, and carrying it for a certain distance or time. This exercise is often used in strength and conditioning programs to improve overall strength, stability, and endurance. It primarily targets the muscles in the legs, hips, core, and arms, making it a great exercise for building functional strength and improving daily activities. To perform this exercise, one must start by standing behind the box, bending at the knees and hips, and gripping the box with both hands. Then, using the legs and core, lift the box off the ground and carry it for a designated distance or time. This exercise can be modified by using different weights or distances to challenge the body in different ways.
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 weights in lifting crate.
  • Stand in front of crate.
  • Bend knees, keeping back straight.
  • Grasp crate and lift by straightening knees.
  • Carry crate 10 feet forward.
  • Lower and repeat lift and carry.

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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 __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Elevation, Reposition

    Benefits of exercise

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

  • Improved grip strength
  • Increased muscle endurance
  • Enhanced core stability
  • Improved balance and coordination
  • Increased upper body strength
  • Improved posture and spinal alignment
  • Increased calorie burn and fat loss
  • Improved cardiovascular health
  • Versatile and adaptable exercise for all fitness levels
  • Can be done with minimal equipment and in various settings

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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

  • Box lift and carry exercise should be avoided if you have a pre-existing back injury or condition, such as a herniated disc or sciatica. This exercise puts a lot of strain on the lower back and can worsen any existing issues. It should also be avoided if you have recently had surgery or are pregnant, as it can put too much stress on the abdominal muscles. If you have any balance or coordination issues, it is best to avoid this exercise as well to prevent falls or injuries. It is always important to listen to your body and consult with a medical professional before attempting any new exercise, especially if you have any concerns or limitations.

    • Precautions

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

  • Keep crate close to body during carry. Do not twist body while carrying, lowering, or lifting.

    • Helpful in Diseases

  • Muscle weakness
  • Osteoporosis
  • Arthritis
  • Chronic back pain
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Muscular dystrophy
  • Spinal cord injuries
  • Post-surgical rehabilitation

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    Frequently asked questions

     

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