Forward/backward weight shifts exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forward/backward weight shifts )

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Name of exercise  AROM stance fwd/bkwd weight shift
Other names of exercise Forward/backward weight shifts
Description of exercise Forward/backward weight shifts are a type of exercise that involves shifting your body weight from your toes to your heels and vice versa. This exercise is commonly used to improve balance and stability, as well as strengthen the leg muscles. To perform this exercise, stand with your feet hip-width apart and slowly shift your weight forward onto your toes, then back onto your heels. Repeat this movement for several repetitions, focusing on maintaining a steady and controlled movement. This exercise can be made more challenging by adding arm movements or performing it on an unstable surface, such as a balance board. It is important to maintain proper form and control throughout the exercise to avoid injury.
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.
  • Shift weight forward. placing weight on toes until heels lift off floor.
  • Shift weight backward. placing weight on heels until toes lift off floor.
  • Repeat sequence.

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    Video Tutorial

    https://www.youtube.com/watch?v=O7RBOKEL84I%26pp=ygUOI2JhbGFuY2VzaGlmdHM%253D

     

    Body Part Knee, Ankle & Foot
    Type of Muscles Quadriceps, Calf or Foot
    Category of Exercise Balance
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased stability
  • Enhanced coordination
  • Improved posture
  • Improved body awareness
  • Reduced risk of falls
  • Strengthened leg muscles
  • Improved flexibility
  • Enhanced overall body control

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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 forward/backward weight shifts exercise should be avoided in certain situations to prevent injury or aggravation of existing conditions. This exercise involves shifting your weight from one foot to the other, which can put strain on the joints and muscles in your legs and lower back. It should be avoided if you have any existing injuries or conditions affecting these areas, such as knee or hip problems, lower back pain, or ankle instability. It should also be avoided if you are pregnant or have recently given birth, as the hormone relaxin can make your joints more prone to injury. If you experience any pain or discomfort while performing this exercise, stop immediately and consult a healthcare professional.

    • 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
  • Keep your feet shoulder-width apart
  • Engage your core muscles
  • Keep your back straight
  • Avoid leaning too far forward or backward
  • Use slow and controlled movements
  • Do not lock your knees
  • Keep your head and neck in a neutral position
  • Use a stable surface for support if needed
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Multiple sclerosis
  • Parkinson’s disease
  • Cerebral palsy

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    Frequently asked questions

     

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