Forward lunge step reach up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forward lunge step reach up )

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Name of exercise  Dynam knee lunge fwd step w/shld flx
Other names of exercise Forward lunge step reach up
Description of exercise The forward lunge step reach up exercise is a dynamic movement that targets multiple muscle groups in the body. To perform this exercise, start by standing with your feet hip-width apart. Take a big step forward with your right leg, keeping your knee at a 90-degree angle and your left leg extended behind you. As you lower into the lunge, reach both arms up towards the ceiling. Push off your right foot to return to the starting position and repeat on the other side. This exercise helps to improve balance, strengthen the legs, and engage the core and upper body muscles. It can be modified by adding weights or increasing the range of motion for a more challenging workout.
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 forward with right leg into a deep lunge and squat and lift both arms overhead.
  • Step forward into standing and return arms to sides.
  • Step forward with left leg into deep lunge and squat and lift both arms overhead.
  • Step forward into standing and return arms to sides.
  • Repeat lunge and squat stepping.

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    Video Tutorial

     

    Body Part Hip, Knee, Shoulder
    Type of Muscles Deltoid, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise Dynamic
    Body Position Standing, Kneeling
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Elevation

    Benefits of exercise

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

  • Increased lower body strength
  • Improved balance and coordination
  • Engages core muscles
  • Targets multiple muscle groups
  • Can be done with or without weights
  • Can be modified for different fitness levels
  • Helps with functional movements
  • Increases flexibility and range of motion
  • Can be done anywhere
  • Great for cardiovascular health

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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 lunge step reach up exercise is a great exercise that targets multiple muscle groups and improves balance and coordination. However, there are certain situations where it should be avoided to prevent injury or discomfort.Knee or hip injuries: This exercise puts a lot of pressure on the knees and hips, so individuals with knee or hip injuries should avoid it to prevent further damage.
  • Lower back pain: The forward lunge can put strain on the lower back, so individuals with lower back pain should avoid this exercise to prevent exacerbating their condition.
  • Lack of flexibility: This exercise requires a good amount of flexibility in the hips and hamstrings. If you have limited range of motion, it is best to avoid this exercise until you have built up more flexibility.
  • Balance issues: The lunge requires a good amount of balance, so individuals with balance issues should avoid this exercise to prevent falls or injuries.
  • Pregnancy: Pregnant women should avoid this exercise, especially in the later stages of pregnancy, as it can put strain on the abdominal muscles and pelvic floor.It is always important to listen to your body and consult with a doctor or certified trainer before starting any new exercise routine. If you experience any discomfort or pain while performing the forward lunge step reach up exercise, it is best to stop and seek professional advice.

    • 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
  • Maintain proper form throughout the exercise
  • Keep your core engaged to prevent injury
  • Use a stable surface or mat to perform the exercise
  • Avoid locking your knees during the lunge
  • Do not let your knee extend past your toes during the lunge
  • Start with a small range of motion and gradually increase it as you get comfortable
  • Avoid leaning too far forward or backward during the lunge
  • Keep your shoulders relaxed and away from your ears
  • Breathe properly and do not hold your breath during the exercise

    • Helpful in Diseases

  • Ankle injuries
  • Knee pain
  • Hip pain
  • Lower back pain
  • Osteoarthritis
  • Sciatica
  • Plantar fasciitis

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    Frequently asked questions

     

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