heel toe touch shoulder level exercise : How to do, Benefits, Side Effects, Uses, Precautions

( heel toe touch shoulder level )

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Name of exercise  AROM knee bend toe/heel shld lvl
Other names of exercise heel toe touch shoulder level
Description of exercise Heel toe touch shoulder level exercise is a dynamic stretch that targets the hamstrings, core, and shoulders. To perform this exercise, stand with your feet shoulder-width apart and arms at your sides. Begin by lifting your right leg and bending it at the knee, bringing your heel up towards your buttocks. At the same time, reach your left arm up towards the ceiling, keeping your elbow straight. Touch your heel with your hand at shoulder level, then return to the starting position. Repeat on the other side, alternating between legs and arms. This exercise helps improve flexibility, balance, and coordination while also engaging multiple muscle groups.
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 shoulder 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 Hip, Ankle & Foot
    Type of Muscles Deltoid, Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Abduction, Elevation, Reposition

    Benefits of exercise

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

  • Improved coordination
  • Increased flexibility
  • Strengthened core muscles
  • Improved balance
  • Increased shoulder mobility
  • Improved posture
  • Strengthened upper body muscles
  • Improved body awareness
  • Increased range of motion
  • Improved athletic performance

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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 heel toe touch shoulder level exercise should be avoided if you have any existing injuries or pain in your shoulders, neck, or back. It is also not recommended for individuals with balance issues or those who are pregnant. If you have recently undergone surgery or have a history of spinal or shoulder injuries, it is best to consult with a doctor or physical therapist before attempting this exercise. Additionally, if you experience any discomfort or pain while performing the exercise, stop immediately and seek medical advice. It is important to listen to your body and avoid any exercises that may worsen existing conditions or cause injury.

    • Precautions

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

  • Warm up before starting the exercise
  • Use proper form and technique
  • Start with a slow and controlled pace
  • Do not overextend or force the stretch
  • Keep your core engaged
  • Breathe deeply and regularly
  • Do not arch your back
  • Avoid jerky movements
  • Stop if you feel any pain or discomfort
  • Consult a trainer or doctor if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • or bullets
  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Bursitis
  • Frozen shoulder
  • Shoulder arthritis
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder sprain/strain
  • Shoulder tendonitis
  • Subacromial bursitis

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    Frequently asked questions

     

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