Sidestroke exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sidestroke )

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Name of exercise  AROM sidestroke swim
Other names of exercise Sidestroke
Description of exercise The sidestroke exercise is a swimming technique that involves lying on one’s side and using an alternating arm and leg motion to propel through the water. The arm on the bottom side pulls back and down while the top arm reaches forward and then pulls back in a circular motion. The legs also alternate, with the bottom leg kicking while the top leg extends and then bends at the knee. This exercise is often used for endurance and conditioning training, as it engages multiple muscle groups and can be done for longer periods of time. It is also a useful survival stroke, as it allows for efficient movement while conserving energy in the water.
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
  • Sidestroke swim.
  • Swim lying on side, alternating arms and using a scissor kick.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Hip, Knee, Ankle & Foot, Shoulder, Elbow & Wrist, Hand, Entire Body, Hand
    Type of Muscles Pectoral , Rhomboid or Trapezius, Latissimus Dorsi, Abdominal, Back, Gluteal, Deltoid, Biceps, Triceps, Forearm, Quadriceps, Hamstring, Calf or Foot, Cardiovascular
    Category of Exercise __
    Type of Exercise __
    Body Position Sidelying
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Abduction, Adduction, Plantarflexion, Elevation

    Benefits of exercise

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

  • Improved cardiovascular health
  • Low impact exercise
  • Full body workout
  • Increased muscle strength
  • Improved balance and coordination
  • Can be done in shallow water
  • Can be modified for all fitness levels
  • Can be done with or without equipment
  • Can improve posture
  • Can help with rehabilitation and injury prevention

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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 sidestroke exercise should be avoided in certain situations to prevent potential injury or harm. These include:Recent injuries or surgeries: If you have recently injured yourself or undergone surgery, it is best to avoid the sidestroke exercise until you have fully recovered. This will prevent further strain or damage to the affected area.
  • Joint pain or instability: If you have any joint pain or instability, especially in the hips, knees, or ankles, the sidestroke exercise may aggravate the condition. It is important to consult with a doctor or physical therapist before attempting this exercise.
  • Pregnancy: Pregnant women should avoid the sidestroke exercise as it can put pressure on the abdominal muscles and pelvic floor, which may lead to discomfort or injury.
  • Heart conditions: If you have a history of heart conditions or have been advised by a doctor to avoid strenuous exercise, it is best to avoid the sidestroke exercise.
  • Poor balance or coordination: The sidestroke exercise requires good balance and coordination, so if you struggle with these, it is best to avoid this exercise to prevent falls or accidents.In general, it is important to listen to your body and avoid the sidestroke exercise if you experience any pain, discomfort, or have a medical condition that may put you at risk. Always consult with a healthcare professional before starting any new exercise routine.

    • 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
  • Consult a doctor before starting any new exercise routine
  • Use proper form and technique while performing the sidestroke
  • Avoid overexerting yourself and take breaks when needed
  • Stay hydrated and drink plenty of water during and after the exercise
  • Do not hold your breath while performing the exercise
  • Start with shorter distances and gradually increase as your fitness improves
  • Avoid performing the exercise on a full stomach
  • Wear appropriate swimwear and protective gear if performing in water
  • Stop immediately if you experience any pain or discomfort and seek medical advice.

    • Helpful in Diseases

  • Multiple sclerosis
  • Asthma
  • Chronic obstructive pulmonary disease (COPD)
  • Arthritis
  • Fibromyalgia
  • Parkinson’s disease
  • Heart disease
  • Stroke
  • Spinal cord injuries
  • Muscular dystrophy

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    Frequently asked questions

     

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