Forward opposite side 45 functional step up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forward opposite side 45 functional step up )

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Name of exercise  Func step up – fwd opp side 45
Other names of exercise Forward opposite side 45 functional step up
Description of exercise The Forward Opposite Side 45 Functional Step Up exercise is a dynamic movement that targets the lower body muscles, specifically the glutes, hamstrings, and quadriceps. It involves stepping up onto a raised platform with one foot while simultaneously bringing the opposite knee up to a 45-degree angle. This exercise helps improve balance, stability, and coordination while also strengthening the muscles used in everyday activities like walking and climbing stairs. It can be modified by using a higher or lower step and can be made more challenging by adding weights or increasing the speed of the movement. The Forward Opposite Side 45 Functional Step Up is a great addition to any lower body workout routine.
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 step in front to left at 45 degrees.
  • Step up to the left at 45 degrees with right leg.
  • Bring left leg up onto step.
  • Step down leading with right leg and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Abduction, Extension, Elevation

    Benefits of exercise

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

  • Improved balance
  • Strengthened leg muscles
  • Increased hip stability
  • Improved coordination
  • Enhanced core strength
  • Improved range of motion
  • Increased functional fitness
  • Reduced risk of injury
  • Improved posture
  • Enhanced athletic performance

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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

  • Forward opposite side 45 functional step up exercise should be avoided if you have any existing knee or hip injuries or pain. This exercise puts a lot of pressure on these joints and can aggravate the pain or cause further injury. Additionally, if you have balance issues or are prone to falls, it is best to avoid this exercise as it requires stability and can increase the risk of falling. Pregnant women should also avoid this exercise as it can put strain on the abdominal muscles. It is always important to listen to your body and consult with a medical professional before attempting any new exercise, especially if you have any pre-existing conditions.

    • Precautions

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

  • Wear appropriate footwear
  • Warm up properly before starting
  • Keep your core engaged
  • Maintain proper form and posture
  • Use a stable and level surface
  • Start with a lower step height and gradually increase
  • Avoid locking your knees
  • Keep your gaze forward
  • Use a support if needed
  • Listen to your body and stop if you feel pain or discomfort

    • Helpful in Diseases

  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Plantar fasciitis
  • Ankle sprains
  • Patellofemoral pain syndrome
  • Iliotibial band syndrome
  • Shin splints
  • Achilles tendonitis
  • Bursitis
  • 1Tendinitis
  • 1
  • Sciatica
  • 1
  • Low back pain
  • 1
  • Hip pain
  • 1
  • Knee pain.

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    Frequently asked questions

     

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