Side step over on BOSU® exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side step over on BOSU® )

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Name of exercise  AROM knee step over w/BOSU®
Other names of exercise Side step over on BOSU®
Description of exercise The Side step over on BOSU® exercise is a dynamic movement that targets the lower body and core muscles. It involves stepping over a BOSU® ball while maintaining balance and stability. To perform this exercise, stand beside the BOSU® ball with one foot on top and the other on the ground. Engage your core and lift your leg off the ground, bringing it over the BOSU® ball to the other side. Repeat on the other side, keeping your movements controlled and fluid. This exercise helps improve balance, coordination, and strength in the legs and core. It can be modified by adding resistance or increasing the speed of the movement 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
  • Stand to side of BOSU.
  • Sept onto BOSU with one foot, then the other.
  • Step down to other side.
  • Repeat.

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    Video Tutorial

     

    Body Part Knee, Ankle & Foot
    Type of Muscles Quadriceps, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Abduction
    Type of Action Abduction, Elevation, Plantarflexion, Dorsiflexion, Extension

    Benefits of exercise

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

  • Improved balance
  • Increased core stability
  • Strengthened leg muscles
  • Improved agility
  • Enhanced coordination
  • Increased cardiovascular endurance
  • Improved joint stability
  • Increased hip mobility
  • Improved foot and ankle strength
  • Improved reaction time

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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

  • Side step overs on the BOSU® can be a great exercise for improving balance, coordination, and lower body strength. However, there are certain situations where it may be best to avoid this exercise:If you have any knee or ankle injuries: The side step over movement can put pressure on the knees and ankles, so if you have any existing injuries in these areas, it is best to avoid this exercise to prevent further pain or damage.
  • If you have poor balance: This exercise requires good balance and stability, so if you struggle with balance, it may be best to avoid this exercise until you have improved in this area.
  • If you are pregnant: Pregnancy can affect your balance and stability, so it is best to avoid any exercises that require you to stand on one leg or have quick changes in direction.
  • If you have a BOSU® that is not properly inflated: A deflated or unevenly inflated BOSU® can increase the risk of injury during this exercise, so make sure your BOSU® is properly inflated before attempting this exercise.
  • If you are a beginner: Side step overs on the BOSU® can be a challenging exercise, so if you are new to working out or have not used a BOSU® before, it may be best to start with simpler exercises and gradually work your way up to this one.

    • 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
  • Use a stable and secure BOSU®
  • Wear appropriate footwear with good grip
  • Maintain a neutral spine throughout the exercise
  • Keep the core engaged
  • Start with slow and controlled movements
  • Do not let the feet touch the ground while stepping over the BOSU®
  • Keep the knees slightly bent to avoid strain on the joints
  • Keep the arms relaxed and by the sides
  • Avoid excessive bouncing on the BOSU®.

    • Helpful in Diseases

  • Balance disorders
  • Lower back pain
  • Osteoarthritis
  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke
  • Fibromyalgia
  • Peripheral neuropathy
  • Ankle instability
  • Plantar fasciitis

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    Frequently asked questions

     

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