Backward same side 45 w/rotation functional step up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Backward same side 45 w/rotation functional step up )

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Name of exercise  Func step up – bkwd same side 45 w/rotn
Other names of exercise Backward same side 45 w/rotation functional step up
Description of exercise The backward same side 45 w/rotation functional step up exercise is a lower body exercise that targets the glutes, hamstrings, and quadriceps while also engaging the core muscles. To perform this exercise, stand facing a step or platform with your feet hip-width apart. Step back onto the step with your right foot, rotating your torso to the right as you do so. Push through your right heel to lift your body up onto the step, bringing your left knee up towards your chest. Slowly lower back down, keeping your core engaged and your hips level. Repeat for the desired number of repetitions before switching sides. This exercise helps improve balance, stability, and overall lower body strength.
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 to backwards right 45 degrees.
  • Step backwards to the right with right leg while turning body to right.
  • Bring left leg up onto step.
  • Step down 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 High
    Direction of Exercise Extenstion, Rotation
    Type of Action Rotation, Flexion, Eversion, Plantarflexion, Abduction

    Benefits of exercise

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

  • Improved balance
  • Increased hip mobility
  • Strengthened glutes
  • Improved core stability
  • Enhanced coordination
  • Increased leg strength
  • Improved posture
  • Reduced risk of injury
  • Improved sports performance
  • Increased overall functional fitness

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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 backward same side 45 w/rotation functional step up exercise should be avoided in the following situations:Knee injuries: This exercise puts a lot of strain on the knee joint, especially when performing the rotation movement. If you have a knee injury, it is best to avoid this exercise as it can worsen your condition.
  • Balance issues: This exercise requires good balance and stability, as you are standing on one leg while performing the movement. If you have balance issues, it is best to avoid this exercise to prevent falls and injuries.
  • Lower back pain: The rotational movement in this exercise can put a strain on your lower back. If you have a history of lower back pain or any current discomfort, it is best to avoid this exercise to prevent further injury.
  • Shoulder injuries: The rotation movement also puts strain on the shoulders. If you have a shoulder injury or any discomfort in that area, it is best to avoid this exercise to prevent aggravating the injury.
  • Lack of core strength: This exercise requires a strong core to maintain proper form and balance. If you have a weak core, it is best to avoid this exercise and focus on building core strength first.

    • Precautions

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

  • Proper warm-up and stretching beforehand
  • Use a stable and secure surface
  • Keep core engaged throughout the exercise
  • Use proper form and technique
  • Start with a low weight and gradually increase
  • Keep knees aligned and avoid twisting
  • Use a spotter if needed
  • Avoid jerky or sudden movements
  • Listen to your body and stop if you feel any pain or discomfort
  • Cool down and stretch afterwards.

    • Helpful in Diseases

  • Knee pain
  • Hip pain
  • Ankle pain
  • Muscle imbalances
  • Sports injuries
  • Osteoarthritis

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    Frequently asked questions

     

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