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

( Forward opposite side 45 rotation functional step up )

View Report

–

Name of exercise  Func step up – fwd opp side 45 w/rotn
Other names of exercise Forward opposite side 45 rotation functional step up
Description of exercise The Forward Opposite Side 45 Rotation Functional Step Up exercise is a lower body exercise that targets the glutes, quads, and core muscles. To perform this exercise, start by standing in front of a step or bench with your feet shoulder-width apart. Step up onto the bench with your right foot, driving through your heel and engaging your glutes. As you come up, rotate your torso to the left and reach your left hand towards your right foot. Step back down and repeat on the other side. This exercise helps improve balance, stability, and overall lower body strength. It can also be modified by adding weights or increasing the height of the step for a more challenging workout.
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 forward to left at 45 degrees.
  • Step forward to the left with right leg while turning body to left.
  • Bring left leg up onto step.
  • Step down and repeat.

    • –

    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, Abduction, Flexion, Dorsiflexion, Eversion, Supination

    Benefits of exercise

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

  • Improved balance
  • Increased hip mobility
  • Strengthened glutes
  • Engaged core muscles
  • Improved coordination
  • Enhanced stability
  • Increased leg strength
  • Improved athletic performance
  • Reduced risk of injury
  • Improved overall lower body strength

    •  

    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 opposite side 45 rotation functional step up exercise should be avoided if you have any pre-existing injuries or pain in your knees, hips, or ankles. It is also not recommended for individuals who have balance issues or difficulty with coordination. Pregnant women and individuals with heart conditions should also avoid this exercise. If you are a beginner, it is best to start with simpler exercises before attempting this one. Additionally, if you experience any discomfort or pain during the exercise, it is important to stop immediately and consult with a healthcare professional. It is always important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • Precautions

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

  • Warm up before starting the exercise
  • Use a stable step or platform
  • Keep the core engaged throughout the exercise
  • Start with a light weight and gradually increase as needed
  • Keep the back straight and avoid arching
  • Keep the movements controlled and avoid jerky motions
  • Use proper footwear for stability
  • Avoid locking the knees at the top of the movement
  • Keep the shoulders relaxed and avoid shrugging
  • Do not let the knee of the supporting leg collapse inward.

    • Helpful in Diseases

  • Knee pain
  • Osteoarthritis
  • Rheumatoid arthritis
  • Patellofemoral pain syndrome
  • Hip pain
  • Hip osteoarthritis
  • Hip impingement
  • Low back pain
  • Lumbar disc herniation
  • Lumbar spinal stenosis
  • Ankle pain
  • Ankle sprain
  • Achilles tendinopathy
  • Plantar fasciitis
  • Heel pain
  • Foot pain
  • IT band syndrome
  • Runner’s knee
  • Iliotibial band syndrome
  • Sciatica
  • Piriformis syndrome
  • Sacroiliac joint dysfunction
  • Shin splints
  • Medial tibial stress syndrome
  • Stress fractures

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

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

    RELATED ARTICLESMORE FROM AUTHOR