side single wall squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

side single wall squat : How to do, Benefits, Side Effects, Uses, Precautions ( side single wall squat )

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Name of exercise  AROM knee squat side to wall
Other names of exercise side single wall squat
Description of exercise The side single wall squat exercise is a lower body strength training exercise that primarily targets the quadriceps, glutes, and hamstrings. To perform this exercise, stand next to a wall with your feet shoulder-width apart and your hands on your hips. Shift your weight onto one leg and slowly lower yourself into a squat position, keeping your knee in line with your toes and your back straight against the wall. Hold this position for a few seconds, then push through your heel to return to the starting position. This exercise can help improve balance, stability, and overall lower body strength. It can also be modified by adding weights or a resistance band for an extra challenge.
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 standing next to wall with knee bent as shown.
  • Slightly squat with other leg.
  • Rotate leg outward and straighten knee.
  • Repeat.

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    Video Tutorial

    EX1972/YTB/Link

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction, Elevation, Depression

    Benefits of exercise

    EX1972/T1(ME/1)

  • Strengthen leg muscles
  • Improve balance and stability
  • Increase hip and ankle mobility
  • Enhance core strength
  • Can be modified for different fitness levels
  • Targets specific muscles in the legs and glutes
  • Can be done without equipment
  • Helps with sports performance and daily activities
  • Can be incorporated into a full body workout
  • Can help prevent knee injuries

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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 side single wall squat exercise should be avoided if you have any existing knee, hip, or ankle injuries. This exercise puts a lot of strain on these joints and can worsen any existing conditions. It is also not recommended for individuals who are pregnant or have recently given birth, as it can put additional pressure on the pelvic floor muscles. If you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult with a healthcare professional. Additionally, if you are new to working out or have not yet mastered proper form for squats, it is best to avoid this exercise until you have built up enough strength and stability in your lower body.

    • Precautions

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

  • Maintain a neutral spine.

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Osteoporosis
  • Hip pain
  • Lower back pain
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Cerebral palsy
  • Muscular dystrophy
  • Spinal cord injury
  • Stroke
  • Osteoarthritis
  • Rheumatoid arthritis
  • Ankylosing spondylitis
  • Osteopenia
  • Scoliosis
  • Kyphosis

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    EX1972/FAQ/1

     

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