Balance forward/backward steps exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Balance forward/backward steps )

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Name of exercise  AROM stance fwd/bkwd steps
Other names of exercise Balance forward/backward steps
Description of exercise Balance forward/backward steps exercise is a simple yet effective movement that helps improve balance and stability. To perform this exercise, stand with your feet hip-width apart and arms by your side. Take a step forward with one foot, keeping your weight on your heel and toes lifted. Hold this position for a few seconds, then return to the starting position. Repeat with the other foot. To do a backward step, start with your feet together and take a step backward, keeping your weight on your toes and heel lifted. Hold for a few seconds and return to the starting position. This exercise helps strengthen the muscles in your legs and core, improving your overall balance and coordination.
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
  • Stand with both feet at hip distance apart.
  • Slowly lift leg and step forward.
  • Step back and return to start position.
  • Slowly step back with same leg and then step back to standing.
  • Repeat sequence.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Quadriceps, Hamstring, Calf or Foot
    Category of Exercise Balance
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Plantarflexion

    Benefits of exercise

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

  • Improves balance
  • Increases coordination
  • Strengthens leg muscles
  • Engages core muscles
  • Enhances stability
  • Improves posture
  • Increases flexibility
  • Improves body awareness
  • Can be modified for different fitness levels
  • Can be done anywhere

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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

  • Balance forward/backward steps exercise should be avoided when an individual has any existing injuries or conditions that may be aggravated by this exercise. This includes injuries to the ankles, knees, hips, or back, as well as conditions such as arthritis or osteoporosis. Pregnant women and individuals with balance or coordination issues should also avoid this exercise. It is important to consult with a healthcare professional before attempting this exercise, especially if you have any concerns about your physical abilities or health. Additionally, if you experience any pain or discomfort while performing this exercise, you should stop immediately and seek medical advice.

    • 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
  • Wear appropriate footwear for stability
  • Choose a flat and even surface to perform the exercise
  • Keep your core engaged throughout the exercise
  • Maintain a slow and controlled movement
  • Use support or hold onto a stable object if needed
  • Avoid jerky or sudden movements
  • Keep your gaze fixed on a specific point for balance
  • Breathe regularly and do not hold your breath
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Parkinson’s disease
  • Multiple sclerosis
  • Fibromyalgia
  • Chronic obstructive pulmonary disease
  • Diabetes
  • Obesity
  • Cardiovascular disease
  • Stroke

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    Frequently asked questions

     

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