Forward 45 opposite side functional step down touch w/leg rotation exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forward 45 opposite side functional step down touch w/leg rotation )

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Name of exercise  Func step down touch – fwd 45 opp side w/leg rotn
Other names of exercise Forward 45 opposite side functional step down touch w/leg rotation
Description of exercise Forward 45 opposite side functional step down touch with leg rotation is a lower body exercise that combines balance, coordination, and strength training. It involves stepping down at a 45-degree angle with one leg while simultaneously rotating the other leg inwards and touching the ground with the opposite hand. This movement challenges the core, glutes, quads, and calves, while also improving stability and range of motion in the hips and ankles. It can be modified for different fitness levels by adjusting the height of the step and the speed of the movement. This exercise is beneficial for athletes and individuals looking to improve their balance, agility, and 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 on step.
  • Step down and forward 45 degrees to right leading with left foot, turning foot to right.
  • 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 High
    Direction of Exercise Flextion, Rotation
    Type of Action Rotation, Dorsiflexion, Eversion, Flexion, Supination, Depression, Retraction, Circumduction, Extension, Plantarflexion, Abduction, Elevation, Reposition

    Benefits of exercise

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

  • Improved balance and stability
  • Strengthening of leg muscles
  • Increased hip mobility
  • Improved coordination
  • Enhanced proprioception
  • Reduced risk of falls and injuries
  • Improved sports performance
  • Better posture and alignment
  • Increased core strength
  • Improved lower body strength and power

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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 opposite side functional step down touch with leg rotation exercise should be avoided if you have any current injuries or pain in your lower body, especially in your ankles, knees, or hips. This exercise involves a lot of balance and stability, so it may not be suitable for individuals with balance issues or those who are recovering from a recent injury. Additionally, if you have any pre-existing medical conditions or limitations that affect your ability to perform this exercise safely, it is best to avoid it. Always consult with a medical professional before starting any new exercise routine, and if you experience any discomfort or pain during the exercise, stop immediately and seek advice from a healthcare provider.

    • 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
  • Use proper footwear for stability
  • Start with a lower step height and gradually increase as you become more comfortable
  • Keep your core engaged throughout the movement
  • Avoid locking your knees or hyperextending them
  • Do not rotate your torso excessively
  • Do not rush the movement, maintain a slow and controlled pace
  • Listen to your body and stop if you experience any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Knee injuries
  • Arthritis
  • Hip pain
  • Ankle injuries
  • Balance disorders

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    Frequently asked questions

     

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