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

( knee bend toe touch waist level )

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Name of exercise  AROM knee bend toe/heel waist lvl
Other names of exercise knee bend toe touch waist level
Description of exercise Knee bend toe touch waist level exercise is a simple and effective stretching exercise that targets the hamstrings, lower back, and abdominal muscles. To perform this exercise, stand with your feet shoulder-width apart and slowly bend your knees while keeping your back straight. As you reach the lowest point of the knee bend, reach forward with your arms and try to touch your toes. Hold this position for a few seconds and then slowly return to the starting position. This exercise can help improve flexibility, increase range of motion in the lower body, and strengthen the core muscles. It can also be modified for beginners by placing hands on thighs instead of touching the toes.
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 hands held in front at waist level.
  • Bend one knee slightly and extend opposite 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 AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion

    Benefits of exercise

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

  • Increased flexibility
  • Improved balance
  • Strengthened core muscles
  • Improved posture
  • Reduced risk of injury
  • Improved athletic performance
  • Increased range of motion
  • Improved blood circulation
  • Reduced tension in the lower back
  • Improved coordination

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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

  • Knee bend toe touch waist level exercise should be avoided if you have any knee or back injuries or conditions. It puts pressure on these areas and can worsen the condition. It should also be avoided if you are pregnant or have recently given birth, as it can strain the abdominal muscles. If you have high blood pressure or heart problems, this exercise should be avoided as it can increase your heart rate and blood pressure. Additionally, if you have poor balance or coordination, it is best to avoid this exercise as it involves balancing on one leg and can increase the risk of falls or injury. Always consult with a doctor or physical therapist before attempting this exercise if you have any concerns or medical conditions.

    • 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
  • Use proper form and technique
  • Do not force the stretch beyond your comfort level
  • Keep your back straight and engage your core
  • Avoid locking your knees
  • Do not bounce while performing the exercise
  • Take breaks if you feel any pain or discomfort
  • Do not hold your breath, remember to breathe evenly
  • Use a mat or cushion for support and cushioning
  • Consult a doctor if you have any knee or back injuries or conditions

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • sciatica
  • back pain
  • fibromyalgia

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    Frequently asked questions

     

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