Backward walking exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Backward walking )

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Name of exercise  AROM gait backwards
Other names of exercise Backward walking
Description of exercise Backward walking exercise is a form of physical activity where an individual walks backwards instead of forwards. It can be done on a flat surface or on a treadmill. This exercise requires the person to engage their muscles in a different way, as they are moving in the opposite direction. It can help improve balance, coordination, and agility, as well as strengthen leg muscles and core stability. Backward walking also puts less stress on the joints compared to forward walking, making it a low-impact exercise option. It can be incorporated into a workout routine or used as a warm-up or cool-down activity.
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
  • Walk backwards.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Plantarflexion, Abduction, Elevation, Hyperextension, Reposition

    Benefits of exercise

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

  • Improved balance
  • Strengthened leg muscles
  • Increased cardiovascular endurance
  • Reduced risk of knee injuries
  • Improved coordination
  • Increased calorie burn
  • Improved posture
  • Reduced lower back pain
  • Improved mental focus
  • Low impact exercise

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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

  • Backward walking exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this type of movement. This includes back pain, knee pain, ankle injuries, or any other musculoskeletal issues. It is also not recommended for pregnant women or individuals with balance or coordination problems. If you experience dizziness, lightheadedness, or discomfort while performing backward walking, you should stop immediately and consult with a healthcare professional. Additionally, it is important to avoid this exercise if you are in an environment with potential hazards such as uneven ground or obstacles. Overall, it is important to listen to your body and avoid backward walking if it causes any pain or discomfort.

    • Precautions

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

  • Wear proper footwear
  • Warm up before starting
  • Find a safe and obstacle-free area
  • Keep your head up and eyes forward
  • Engage your core muscles
  • Start slowly and gradually increase speed
  • Keep your arms relaxed and swing them naturally
  • Avoid looking down at your feet
  • Take shorter strides
  • Stop if you experience any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • Parkinson’s disease
  • stroke
  • balance disorders
  • muscle weakness
  • injury rehabilitation

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    Frequently asked questions

     

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