Heel to tall kneel exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Heel to tall kneel )

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Name of exercise  AROM lumbar heel sit to tall kneel
Other names of exercise Heel to tall kneel
Description of exercise The heel to tall kneel exercise is a bodyweight movement that helps improve balance, stability, and core strength. It involves starting in a kneeling position with the toes tucked under and the heels lifted off the ground. From this position, the individual will slowly lower their body down towards their heels, keeping their core engaged and maintaining a tall posture. The movement requires control and strength in the lower body, as well as stability in the core and upper body. It can be modified by using a stability ball or foam pad under the knees for added support. This exercise is often used in rehabilitation and functional training programs to improve overall body control and stability.
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
  • Kneel, sitting on heels.
  • Contract abdominal muscles, keeping back in neutral.
  • Lift up to tall kneel.
  • Lower 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 Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Plantarflexion, Abduction, Elevation

    Benefits of exercise

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

  • Increased ankle mobility
  • Improved balance
  • Strengthened calves
  • Engaged core muscles
  • Improved posture
  • Increased hip flexibility
  • Strengthened glutes
  • Improved coordination
  • Strengthened lower leg muscles
  • Improved overall lower body stability

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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 heel to tall kneel exercise should be avoided if the individual has any pre-existing injuries or conditions that may be aggravated by this exercise. It is important to consult with a medical professional before attempting this exercise, especially if you have a history of knee or ankle injuries, lower back pain, or balance issues. Pregnant women or individuals with high blood pressure should also avoid this exercise, as it may put too much strain on the body. Additionally, if the individual experiences pain or discomfort during the exercise, they should stop immediately and seek guidance from a medical professional. It is always important to listen to your body and 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)

  • Keep low back in proper neutral position.

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Osteoarthritis
  • Patellofemoral pain syndrome
  • Ankle pain
  • Achilles tendinitis
  • Plantar fasciitis
  • Hip pain
  • Bursitis
  • Labral tear
  • Osteoarthritis
  • Low back pain
  • Lumbar disc herniation
  • Sciatica
  • Spondylolisthesis
  • Core weakness
  • Poor balance
  • Postural dysfunction
  • Stroke
  • Parkinson’s disease
  • Multiple sclerosis
  • Spinal cord injury

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    Frequently asked questions

     

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