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

( Backward lunge twist in and out )

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Name of exercise  Dynam knee lunge bkwd w/shld press trunk rotn
Other names of exercise Backward lunge twist in and out
Description of exercise The backward lunge twist in and up exercise is a dynamic movement that combines a backward lunge with a twisting motion. To perform this exercise, start by standing with your feet hip-width apart and your arms at your sides. Step back with one foot into a lunge position, while simultaneously twisting your torso towards the side of your front leg. As you come back up, bring your back leg forward and twist your torso back to center. This exercise targets the legs, core, and obliques, while also improving balance and coordination. It can be modified by holding onto a weight or adding a jump at the end of the movement.
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 and arms extended in front of chest.
  • Step back up to standing and repeat.
  • Repeat series stepping backward with left leg and twisting to right with arms extended in front of chest.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip, Knee, Shoulder
    Type of Muscles Abdominal, Back, Deltoid, 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 core muscles
  • Increased hip flexibility
  • Enhanced coordination
  • Improved posture
  • Strengthened leg muscles
  • Increased range of motion in hips and spine
  • Improved stability in the lower body
  • Increased muscle endurance
  • Improved overall body strength

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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 up is a dynamic exercise that involves a combination of lunges and twists. While this exercise can have many benefits, there are certain situations when it should be avoided. Firstly, if you have any existing knee or hip injuries, this exercise can put strain on these joints 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 joint health.Additionally, if you have any balance or coordination issues, this exercise may be difficult and potentially dangerous to perform. It requires a certain level of stability and control, so it is important to start with simpler exercises and progress gradually.Lastly, if you are pregnant or have recently given birth, this exercise may not be suitable for you. It can put strain on the abdominal muscles and pelvic floor, which may already be weakened during pregnancy and postpartum.In summary, it is important to listen to your body and avoid this exercise if you have any pre-existing injuries or conditions that may be aggravated by it. Always consult with a professional if you are unsure about the safety of a particular exercise for your individual situation.

    • Precautions

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

  • Proper warm-up
  • Maintain proper form
  • Start with light weights
  • Engage core muscles
  • Keep back straight
  • Avoid locking knees
  • Do not twist too far
  • Breathe consistently
  • Use a stable surface
  • Consult a trainer for correct technique

    • Helpful in Diseases

  • Backward lunge twist in and up exercise is helpful in the following diseases:Arthritis
  • Osteoporosis
  • Fibromyalgia
  • Chronic back pain
  • Sciatica
  • Scoliosis
  • Plantar fasciitis
  • Ankylosing spondylitis
  • Herniated disc
  • Rheumatoid arthritis

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    Frequently asked questions

     

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