Sitting knee pushdown exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting knee pushdown )

View Report

–

Name of exercise  Stretch hip adductors sit
Other names of exercise Sitting knee pushdown
Description of exercise The sitting knee pushdown exercise is a strength training exercise that targets the muscles in the lower body, specifically the quadriceps, hamstrings, and glutes. To perform this exercise, sit on a bench with your feet flat on the ground and your knees bent at a 90-degree angle. Place your hands on the sides of the bench for support. Push down on the bench with your feet, extending your legs until they are straight. Hold for a moment, then slowly lower your legs back to the starting position. This exercise helps to improve lower body strength, stability, and balance. It can be modified for different fitness levels by adjusting the weight or using resistance bands.
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
  • Have child sit against a wall with legs in front, knees bent and soles of feet together.
  • Child gently pushes down on the inside of their knees or thighs until a gentle stretch is felt.
  • Hold, relax, and repeat.

    • –

    Video Tutorial

     

    Body Part Hip
    Type of Muscles Inner Thigh
    Category of Exercise Child (Pedia)
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Rotation, Abduction
    Type of Action Flexion, Extension

    Benefits of exercise

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

  • Improved core strength
  • Increased upper body muscle definition
  • Improved posture
  • Strengthened triceps
  • Increased shoulder stability
  • Improved balance and coordination
  • Improved blood circulation
  • Reduced risk of injury
  • Can be done anywhere with minimal equipment
  • Can be modified for different fitness levels

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The sitting knee pushdown exercise should be avoided if you have any knee injuries or conditions such as arthritis, ligament tears, or meniscus tears. It may also be harmful if you have recently had knee surgery or are experiencing acute knee pain. Additionally, if you have any lower back issues, this exercise should be avoided as it can put strain on the lower back. If you experience any discomfort or pain while performing the exercise, it is important to stop immediately and consult a doctor. It is always best to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing injuries or conditions.

    • 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
  • Maintain proper form throughout the exercise
  • Start with lighter weights and gradually increase as you get comfortable
  • Keep your back straight and avoid arching or rounding your spine
  • Engage your core muscles to support your lower back
  • Avoid locking your knees at the top of the movement
  • Do not let your knees cave inwards or outwards during the exercise
  • Breathe properly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional trainer if you are new to this exercise.

    • Helpful in Diseases

  • arthritis
  • knee pain
  • osteoarthritis
  • patellofemoral pain syndrome
  • bursitis
  • tendonitis
  • IT band syndrome

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleWrist pron/sup activity exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleOutside ball kicking exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR