DB knee bend toe heel waist level exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB knee bend toe heel waist level )

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Name of exercise  Resist knee bend toe/heel waist lvl w/wt.
Other names of exercise DB knee bend toe heel waist level
Description of exercise DB knee bend toe heel waist level exercise is a lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It involves using dumbbells to add resistance and challenge the muscles further. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand at waist level. Bend your knees and lower your body down while keeping your back straight and your weight in your heels. As you lower, lift your toes and heels off the ground, keeping your body weight centered. Then, push through your heels to stand back up, while lowering your toes and heels back to the ground. This exercise helps improve lower body strength, stability, and balance. It can be modified for beginners by using lighter weights or performing the movement without weights.
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 with weights in hands, held in front at waist level.
  • Bend right knee slightly and extend left leg forward.
  • Touch toe to floor, then heel, and return to standing.
  • Repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction, Plantarflexion

    Benefits of exercise

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

  • Increased flexibility
  • Improved balance
  • Strengthened leg muscles
  • Enhanced coordination
  • Improved range of motion
  • Increased stability
  • Improved posture
  • Reduced risk of injury
  • Improved athletic performance
  • Improved overall lower 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

  • The DB knee bend toe heel waist level exercise should be avoided in certain situations to prevent injury and ensure safety. This exercise involves bending the knees, reaching down to touch the toes, and standing back up while holding dumbbells at waist level. It is important to avoid this exercise if you have a pre-existing knee or back injury, as the bending and reaching motion can put strain on these areas. Pregnant women should also avoid this exercise, as it can be uncomfortable and potentially harmful for the baby. Additionally, if you are experiencing any dizziness or balance issues, it is best to avoid this exercise to prevent falls. Always listen to your body and consult with a doctor or fitness professional before attempting any new exercises.

    • 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
  • Wear proper footwear and clothing
  • Maintain proper form and technique throughout the exercise
  • Start with lighter weights and gradually increase as per your strength
  • Do not overextend your knees or ankles
  • Keep your back straight and core engaged
  • Avoid locking your knees at the top of the movement
  • Use a stable and flat surface to perform the exercise
  • Do not rush through the exercise, maintain a slow and controlled pace
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Osteoarthritis
  • Rheumatoid arthritis
  • Patellofemoral pain syndrome
  • Meniscus tears
  • ACL injuries
  • IT band syndrome
  • Bursitis
  • Patellar tendinitis
  • Hip pain
  • Low back pain

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    Frequently asked questions

     

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