Revrse knee bend overhead exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Revrse knee bend overhead )

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Name of exercise  AROM knee bend reverse overhead
Other names of exercise Revrse knee bend overhead
Description of exercise Reverse knee bend overhead exercise is a strength-training exercise that targets the muscles in the lower body and the core. To perform this exercise, stand with your feet shoulder-width apart and your arms extended overhead. Slowly bend your knees and lower your body towards the ground, keeping your back straight and your weight in your heels. As you lower, bring your arms down towards your sides. Once your knees are at a 90-degree angle, push through your heels to stand back up and raise your arms back overhead. This exercise helps improve lower body strength, balance, and stability, making it a great addition to any workout routine.
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 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
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Extension, Hyperextension, Abduction, Elevation

    Benefits of exercise

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

  • 1) Improved shoulder mobility
  • 2) Strengthened upper back muscles
  • 3) Increased core stability
  • 4) Improved posture
  • 5) Enhanced shoulder stability
  • 6) Improved range of motion in shoulders
  • 7) Increased shoulder and upper body strength
  • 8) Improved coordination and balance
  • 9) Strengthened triceps and chest muscles
  • 10) Reduced risk of shoulder injuries

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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

  • Reverse knee bend overhead exercise should be avoided if you have any existing knee or shoulder injuries. This exercise puts a lot of strain on these joints and can worsen any pre-existing conditions. It is also not recommended for individuals with poor balance or stability, as it requires a significant amount of coordination and control. Pregnant women and individuals with high blood pressure should also avoid this exercise, as it can increase blood pressure and put unnecessary stress on the body. If you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult with a medical professional. It is always better to err on the side of caution and choose alternative exercises that are more suitable for your individual fitness level and health status.

    • 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
  • Start with a low weight and gradually increase as you become comfortable
  • Keep your core engaged and back straight throughout the exercise
  • Avoid locking your knees at the top of the movement
  • Do not arch your back or lean too far back
  • Use a spotter or trainer if you are new to the exercise
  • Do not overextend your knees or push past your range of motion
  • Listen to your body and stop if you experience any pain or discomfort
  • Breathe properly and exhale as you push the weight up.

    • Helpful in Diseases

  • osteoarthritis
  • rheumatoid arthritis
  • fibromyalgia
  • patellofemoral pain syndrome
  • knee bursitis
  • knee tendonitis
  • knee ligament injuries
  • knee osteochondritis dissecans
  • chondromalacia patella
  • knee meniscus tears

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    Frequently asked questions

     

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