DB reverse knee bend overhead exercise is a strength training exercise that targets the muscles in the lower body and core. It involves standing with feet shoulder-width apart, holding a dumbbell in each hand with arms extended overhead. The movement begins by bending the knees and lowering the hips as if sitting back into a chair, while simultaneously lowering the dumbbells behind the head. The exercise is then reversed, with the knees straightening and the arms returning to the starting position. This exercise helps to strengthen the glutes, quadriceps, hamstrings, and core muscles, while also improving balance and coordination. It can be modified for different fitness levels by adjusting the weight of the dumbbells.
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 on right leg holding weights in hands at chest.
Reach left leg behind and to right and touch toe twice.
Bring left leg back up and lift arms overhead.
Repeat.
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Video Tutorial
Body Part
Knee, Shoulder
Type of Muscles
Deltoid, Quadriceps
Category of Exercise
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Type of Exercise
Resisted
Body Position
Standing
Difficulty Level
High
Direction of Exercise
Flextion
Type of Action
Flexion, Extension, Abduction, Elevation
Benefits of exercise
According to scientific research, this exercise helps in the body per below(ME/1)
Improved shoulder and upper back strength
Increased range of motion in the shoulders
Strengthened core muscles
Improved posture
Enhanced stability and balance
Strengthened triceps and biceps
Improved shoulder mobility and flexibility
Increased muscle definition in the arms and shoulders
DB reverse knee bend overhead exercise should be avoided if you have any existing knee or shoulder injuries, as it puts strain on these joints. Additionally, if you experience any pain or discomfort during the exercise, it is best to stop and consult with a medical professional before continuing. This exercise also requires a certain level of balance and stability, so if you have issues with balance or are new to exercising, it may be best to avoid this exercise until you have built up your strength and stability. It is important to listen to your body and not push yourself beyond your limits to prevent further injury.
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 an appropriate weight for your fitness level
Keep your core engaged throughout the exercise
Maintain proper form and technique
Do not arch your back
Avoid locking your knees
Use a slow and controlled movement
Do not go beyond your range of motion
Listen to your body and stop if you feel any pain
Consult a professional if you have any knee or back injuries.
