Prone to 4 point kneel exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone to 4 point kneel )

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Name of exercise  Prone to 4 point kneel
Other names of exercise Prone to 4 point kneel
Description of exercise The prone to 4 point kneel exercise is a dynamic movement that involves transitioning from a prone (lying face down) position to a 4 point kneeling position (on hands and knees). This exercise is often used in rehabilitation and fitness programs to improve core stability, balance, and coordination. It also helps to strengthen the muscles of the arms, shoulders, and core. To perform this exercise, you start in a prone position with your arms extended overhead. Then, you push up onto your hands and bring one knee forward to a kneeling position. You alternate between sides, making sure to maintain proper form and control throughout the movement. This exercise can be modified to suit different fitness levels and can be incorporated into a full-body workout 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
  • Begin with child lying face down.
  • Place one hand under their hips and the other hand under one of their shoulders.
  • Move their buttocks backward over their heels.
  • Child may just come up onto their hands and knees.
  • If they do not, help them push up with their arms until they are in a four point kneeling position.

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    Video Tutorial

     

    Body Part Neck, Chest, Lumbar, Abdominal, Hip, Knee, Shoulder, Elbow & Wrist, Hand
    Type of Muscles Cervical, Pectoral , Rhomboid or Trapezius, Latissimus Dorsi, Abdominal, Back, Gluteal, Deltoid, Biceps, Triceps, Forearm, Quadriceps, Hamstring
    Category of Exercise Infant (Pedia)
    Type of Exercise __
    Body Position Kneeling, Prone
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction, Rotation, Dorsiflexion, Plantarflexion

    Benefits of exercise

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

  • Increased core strength
  • Improved balance and stability
  • Better posture
  • Enhanced coordination
  • Increased muscle endurance
  • Improved overall body strength
  • Improved joint mobility
  • Reduced risk of injury
  • Improved athletic performance
  • Increased body awareness

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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

  • It is important to avoid the prone to 4 point kneel exercise if you have any pre-existing injuries or conditions that may be aggravated by this movement. This includes any issues with your wrists, shoulders, or knees. It is also not recommended for individuals who are pregnant or have recently given birth. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult with a healthcare professional before continuing. Additionally, if you are new to exercise or have a weak core, it is best to start with simpler exercises and gradually work your way up to the prone to 4 point kneel to avoid injury.

    • Precautions

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

  • Do not let their legs cross. Keep a hand under their chest to prevent them from accidentally falling on their face.

    • Helpful in Diseases

  • arthritis
  • fibromyalgia
  • osteoporosis
  • spinal stenosis
  • scoliosis
  • multiple sclerosis
  • Parkinson’s disease
  • stroke
  • cerebral palsy
  • muscular dystrophy
  • spinal cord injury
  • postural kyphosis
  • ankylosing spondylitis
  • rheumatoid arthritis
  • osteoarthritis
  • kyphosis
  • lordosis
  • spondylolisthesis
  • herniated disc
  • sciatica
  • carpal tunnel syndrome
  • tendinitis
  • bursitis
  • plantar fasciitis
  • rotator cuff injury
  • frozen shoulder
  • tennis elbow
  • golfer’s elbow
  • shoulder impingement syndrome
  • chronic back pain
  • chronic neck pain
  • chronic shoulder pain
  • chronic hip pain
  • chronic knee pain
  • chronic ankle pain
  • chronic wrist pain
  • chronic elbow pain
  • chronic hand pain
  • chronic foot pain
  • chronic joint pain
  • chronic muscle pain
  • chronic tendon pain

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    Frequently asked questions

     

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