Alternating arm leg march exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Alternating arm leg march )

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Name of exercise  AROM shld/hip alt sit
Other names of exercise Alternating arm leg march
Description of exercise Alternating arm leg march is a simple but effective exercise that targets the core, glutes, and legs. To perform this exercise, start by standing with your feet hip-width apart and your arms by your sides. Then, lift your right knee up towards your chest while simultaneously raising your left arm above your head. Lower your leg and arm back to the starting position and repeat with the opposite side. This exercise can be done at a slow or fast pace, depending on your fitness level. It helps improve balance, coordination, and strength in the lower body while also engaging the core muscles. It is a great addition to any full-body 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
  • Sit in straight back chair.
  • Raise your arm, keeping elbow straight.
  • At the same time raise your opposite leg bending your hip and knee as much as possible.
  • Lower and repeat with other arm and leg.

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    Video Tutorial

     

    Body Part Hip, Knee, Shoulder
    Type of Muscles Deltoid, Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Enhanced coordination
  • Strengthened leg muscles
  • Improved posture
  • Increased flexibility
  • Improved cardiovascular endurance
  • Improved body awareness
  • Improved stability
  • Increased muscle endurance

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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

  • Alternating arm leg march exercise is a great way to improve coordination, balance, and core strength. However, there are certain situations where it may be best to avoid this exercise. Firstly, if you have any existing injuries or pain in your shoulders, arms, or legs, it is important to consult with a healthcare professional before attempting this exercise. The repetitive movements and weight bearing nature of the exercise may aggravate these injuries and hinder the healing process. Additionally, if you have any conditions that affect your balance or coordination, such as vertigo or a recent concussion, it is best to avoid this exercise. It requires a certain level of stability and control, which may be difficult for those with these conditions. Lastly, if you are pregnant, it is important to modify this exercise or avoid it altogether. As your body changes during pregnancy, your balance and coordination may be affected, making this exercise potentially unsafe. It is best to consult with your doctor or a certified prenatal fitness instructor for appropriate modifications. Overall, it is important to listen to your body and use caution when attempting any exercise, including the alternating arm leg march. If you experience any pain or discomfort, stop the exercise and consult with a healthcare professional.

    • Precautions

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

  • Try to raise arm and leg together and lower arm and leg together in a uniform manner.

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Spondylolisthesis
  • Lumbar spinal stenosis
  • Piriformis syndrome
  • Sacroiliac joint dysfunction
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia

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    Frequently asked questions

     

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