Forward same side 45 w/rotation functional step up
Description of exercise
The Forward same side 45 w/rotation functional step up exercise is a dynamic movement that targets the muscles of the lower body and core. To perform this exercise, start by standing in front of a step or platform with your feet hip-width apart. Step up onto the platform with your right foot, keeping your knee bent at a 45-degree angle. As you step up, rotate your torso towards the right, bringing your left elbow towards your right knee. Return to the starting position and repeat on the other side. This exercise helps improve balance, coordination, and strength in the legs and core, making it a great functional exercise for daily activities.
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 right at 45 degrees.
Step forward 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
Flexion, Circumduction, Plantarflexion
Benefits of exercise
According to scientific research, this exercise helps in the body per below(ME/1)
?The Forward same side 45 w/rotation functional step up exercise should be avoided if you have any existing injuries or pain in your knees, hips, or ankles. It is also not recommended for individuals with balance issues or those who are new to exercising. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise. If you experience any discomfort or pain while performing this exercise, it is important to stop and consult with a healthcare professional. Finally, if you are unsure about your ability to perform this exercise safely, it is best to seek guidance from a certified fitness trainer.
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
Ensure proper form and technique
Use a stable and sturdy step or platform
Start with a lower step height and gradually increase as you become comfortable
Engage your core muscles throughout the exercise
Keep your movements controlled and avoid any sudden jerks or twists
Do not let your knee extend past your toes
Use a mirror or have a trainer check your form to prevent injury
Avoid arching your back or rounding your shoulders
Listen to your body and stop if you feel any pain or discomfort.
Helpful in Diseases
Osteoarthritis
Rheumatoid arthritis
Degenerative joint disease
Ankylosing spondylitis
Fibromyalgia
Muscular dystrophy
Multiple sclerosis
Parkinson’s disease
Cerebral palsy
Stroke
Spinal cord injury
Traumatic brain injury
Post-surgical rehabilitation
Chronic pain disorders
Balance and coordination issues
Postural imbalances
Athletic injuries
Postural orthostatic tachycardia syndrome (POTS)
Chronic fatigue syndrome
Ehlers-Danlos syndrome
Hypermobility spectrum disorders
Post-polio syndrome
Peripheral neuropathy
Plantar fasciitis
Achilles tendonitis
Patellofemoral pain syndrome
IT band syndrome
Shin splints
Bursitis
Tendinopathy
Rotator cuff injuries
Frozen shoulder
Tennis elbow
Golfer’s elbow
Carpal tunnel syndrome
Cubital tunnel syndrome
Thoracic outlet syndrome
Whiplash
Scoliosis
Spinal stenosis
Herniated disc
Sciatica
Lumbar instability
Sacroiliac joint dysfunction
Pelvic floor dysfunction
Urinary incontinence
Pelvic organ prolapse
Postpartum recovery
Pregnancy-related pelvic girdle pain
Diastasis recti
Core weakness
Hip impingement
Hip labral tear
Knee ligament injuries
Meniscus tears
Patellar tracking disorder
Ankle sprains
Foot and ankle injuries
Plantar fasciosis
Hallux valgus (bunions)
Hammer toe
Morton’s neuroma
Metatarsalgia
Shin splints
Stress fractures
Osteoporosis
Spondylolisthesis
Spinal fusion
Disc degeneration
Postural kyphosis
Forward head posture
Text neck
Upper cross syndrome
Lower cross syndrome
Desk job-related pain
Sedentary lifestyle-related pain
Postural strain
Muscle imbalances
Poor movement patterns
Overuse injuries
Repetitive strain injuries
Work-related musculoskeletal disorders
Sports-related injuries
Motor vehicle accidents
Falls
Aging-related mobility issues
Rehabilitation after prolonged bed rest
Rehabilitation after long periods of sitting or standing.
