Forward 45 same side functional step down touch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forward 45 same side functional step down touch )

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Name of exercise  Func step down touch – fwd 45 same side
Other names of exercise Forward 45 same side functional step down touch
Description of exercise The Forward 45 same side functional step down touch exercise is a lower body exercise that targets the glutes, hamstrings, and quadriceps muscles. To perform this exercise, stand on a step or elevated surface with one foot, keeping the other foot off the ground. Slowly lower your body down by bending your knee and hip, while simultaneously reaching your opposite hand towards your foot. Keep your back straight and core engaged throughout the movement. Then, push through your heel to return to the starting position. This exercise helps improve balance, stability, and strength in the lower body, making it a great addition to any 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 on step.
  • Step down and forward 45 degrees to left leading with left foot.
  • Touch heel to floor, return back to step.
  • 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 Flextion
    Type of Action Flexion, Supination, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Increased stability
  • Strengthened leg muscles
  • Improved coordination
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved range of motion
  • Increased muscle endurance
  • Improved functional movement
  • Engages core muscles

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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 45 same side functional step down touch exercise should be avoided if an individual has any pre-existing knee or ankle injuries. It may also not be suitable for those with balance issues or limited range of motion in the lower body. Additionally, pregnant women or individuals with high blood pressure should avoid this exercise as it may put too much strain on the body. It is important to consult with a medical professional before attempting this exercise, especially if there are any concerns about physical limitations or health conditions. It is always better to err on the side of caution and choose a different exercise that is more suitable for the individual’s specific needs.

    • 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
  • Use a stable and secure surface to stand on
  • Keep your core engaged throughout the movement
  • Maintain proper posture and alignment
  • Start with a slow and controlled movement
  • Do not let your knee collapse inward
  • Avoid locking your knee at the top of the movement
  • Keep your weight evenly distributed on both feet
  • Use your arms for balance if needed
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Osteoarthritis
  • Rheumatoid arthritis
  • Ankylosing spondylitis
  • Plantar fasciitis
  • Achilles tendinitis
  • Patellofemoral pain syndrome
  • IT band syndrome
  • Shin splints
  • Meniscus tears
  • ACL injuries

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    Frequently asked questions

     

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