Backward 45 functional step down touch w/rotation exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Backward 45 functional step down touch w/rotation )

View Report

–

Name of exercise  Func step down touch – bkwd 45 w/rotn
Other names of exercise Backward 45 functional step down touch w/rotation
Description of exercise The backward 45 functional step down touch with rotation exercise is a dynamic movement that helps improve balance, stability, and strength in the lower body. It involves stepping back at a 45-degree angle while lowering the body into a single leg squat position, and then reaching down to touch the opposite foot with the opposite hand. As the body returns to the starting position, the hand and foot switch sides, adding a rotational element to the exercise. This movement targets the glutes, quads, hamstrings, and core muscles, making it a great functional exercise for athletes and individuals looking to improve their overall lower body strength and coordination.
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 backwards 45 degrees to left leading with left foot, turning body to left.
  • Touch heel to floor, return back to step.
  • 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 Flextion, Rotation
    Type of Action Rotation, Flexion, Extension, Abduction

    Benefits of exercise

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

  • Improved balance
  • Increased hip stability
  • Strengthened glutes
  • Enhanced core strength
  • Improved coordination
  • Increased range of motion
  • Improved posture
  • Reduced risk of injury
  • Improved athletic performance
  • 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 Backward 45 functional step down touch w/rotation exercise should be avoided if you have any pre-existing knee or hip injuries, as it involves a significant amount of weight-bearing on these joints. It should also be avoided if you have any balance or coordination issues, as the exercise requires good stability and control. Additionally, if you experience any pain or discomfort during the exercise, it should be stopped immediately. It is important to consult with a healthcare professional before attempting this exercise, especially if you have any underlying medical conditions or are recovering from an injury. Always listen to your body and avoid any exercises that cause pain or discomfort.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Ensure proper form and technique
  • Start with a lower level of difficulty and gradually increase as strength improves
  • Use a stable and flat surface to perform the exercise
  • Keep your core engaged throughout the movement
  • Avoid jerky or sudden movements
  • Do not arch your back or hunch your shoulders
  • Keep your knees in line with your toes
  • Use a slow and controlled pace
  • Listen to your body and stop if you experience any pain or discomfort

    • Helpful in Diseases

  • knee pain
  • arthritis
  • hip pain
  • osteoarthritis
  • ankle pain
  • balance problems
  • muscle weakness

    •  

    Frequently asked questions

     

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

    View Report

    Related Content

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

    Previous articleBackward functional step down touch exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleFunc step down touch – fwd 45 opp side exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR