Backward lunge twist in exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Backward lunge twist in )

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Name of exercise  Dynam knee lunge bkwd w/trunk rotn
Other names of exercise Backward lunge twist in
Description of exercise The backward lunge twist in and out exercise is a variation of the traditional lunge exercise that adds a twist to engage the core muscles. To perform this exercise, start by standing with your feet hip-width apart and your hands on your hips. Take a step back with your right foot and lower your body into a lunge position, making sure your left knee is at a 90-degree angle. As you lower into the lunge, twist your torso to the left and reach your right hand towards the left foot. Hold for a second, then return to the starting position and repeat on the other side. This exercise helps to improve balance, strengthen the legs and core, and increase flexibility in the hips and spine.
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
  • Begin standing.
  • Step backward with right leg into a deep lunge while twisting body to left.
  • Step back up to standing and repeat.
  • Repeat series stepping backward with left leg and twisting right.

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    Video Tutorial

     

    Body Part Abdominal, Hip, Knee
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise Dynamic
    Body Position Standing, Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, 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
  • Strengthened leg muscles
  • Increased flexibility
  • Enhanced core stability
  • Improved coordination
  • Improved posture
  • Engaged glute muscles
  • Improved hip mobility
  • Strengthened back muscles
  • Increased calorie burn

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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

  • Backward lunge twist in and out exercise is a great workout for strengthening the lower body and improving balance and coordination. However, there are certain situations where it should be avoided or modified to prevent injury. Firstly, if you have any pre-existing knee or hip injuries, this exercise may put too much strain on these areas and aggravate the injury. It is important to consult with a doctor or physical therapist before attempting this exercise if you have any concerns about your joints. Additionally, if you have poor balance or stability, this exercise may be too challenging and increase the risk of falling. In this case, it is best to start with simpler exercises and gradually work your way up to the backward lunge twist in and out. Lastly, pregnant women should avoid this exercise as it can put pressure on the abdominal muscles and pelvic floor, which are already under strain during pregnancy. Overall, it is important to listen to your body and avoid this exercise if you experience any pain or discomfort. It is always better to err on the side of caution and choose a safer alternative to prevent injury.

    • 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
  • Maintain proper form throughout the exercise
  • Engage your core muscles
  • Keep your back straight and shoulders relaxed
  • Use a stable surface or support if needed
  • Start with a small range of motion and gradually increase as you become more comfortable
  • Avoid locking your knees
  • Breathe steadily and avoid holding your breath
  • Keep your gaze forward and avoid looking down
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • back pain
  • knee pain

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    Frequently asked questions

     

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