Reclining side toe grasp exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Reclining side toe grasp )

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Name of exercise  Reclining Side Toe Grasp
Other names of exercise Reclining side toe grasp
Description of exercise Reclining side toe grasp exercise is a strengthening and flexibility exercise that targets the muscles in the feet, ankles, and toes. To perform this exercise, lie on your side with your legs straight and your feet stacked on top of each other. Slowly point your top foot and then flex it back towards your shin, engaging the muscles in your foot and ankle. Then, reach your top foot towards the ceiling and try to grasp your big toe with your hand. Hold for a few seconds and release. This exercise helps improve balance, flexibility, and strength in the feet and ankles, making it beneficial for athletes and individuals with foot or ankle injuries.
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
  • Lie on back.
  • Bend one knee and move leg out to side.
  • Grasp big toe and straighten knee.
  • Keep leg out to side.
  • Hold and repeat with other leg.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Hamstring, Inner Thigh
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion, Abduction
    Type of Action Dorsiflexion, Plantarflexion, Eversion, Inversion, Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved flexibility
  • Strengthened toe muscles
  • Improved balance
  • Increased ankle mobility
  • Improved foot arch
  • Improved circulation
  • Reduced risk of foot injuries
  • Improved posture
  • Improved coordination
  • Relieves foot pain

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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 reclining side toe grasp exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. This includes any injuries or pain in the feet, ankles, knees, or hips. It is also important to avoid this exercise if you have any balance or coordination issues, as it requires a certain level of stability and control. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may put strain on your abdominal muscles. If you are unsure about whether this exercise is suitable for you, it is always best to consult with a healthcare professional before attempting it.

    • Precautions

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

  • Warm up before starting the exercise
  • Use proper form and technique
  • Start with lower intensity and gradually increase as you become comfortable
  • Listen to your body and stop if you experience any pain or discomfort
  • Keep your core engaged throughout the exercise
  • Use a mat or towel to provide cushioning for your spine
  • Keep your neck and shoulders relaxed
  • Avoid jerky movements
  • Breathe deeply and evenly
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • stroke
  • arthritis
  • cerebral palsy
  • multiple sclerosis
  • Parkinson’s disease
  • muscular dystrophy
  • spinal cord injury
  • traumatic brain injury

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    Frequently asked questions

     

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