Backward functional step down touch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Backward functional step down touch )

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Name of exercise  Func step down touch – bkwd
Other names of exercise Backward functional step down touch
Description of exercise Backward functional step down touch exercise is a lower body strengthening exercise that targets the glutes, hamstrings, and quadriceps muscles. It involves standing on a step or platform and taking a step backwards with one leg, slowly lowering the body until the heel of the back foot touches the ground. The front leg then pushes off the step to return to the starting position. This exercise helps improve balance, stability, and coordination while also increasing strength in the lower body. It is a great exercise for athletes or anyone looking to improve their lower body strength and function. It can be modified to suit different fitness levels by adjusting the height of the step or using weights for added resistance.
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 step.
  • Step down and backwards leading with left foot.
  • Touch heel to floor, return back to step.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Extension, Plantarflexion, Depression, Retraction, Eversion

    Benefits of exercise

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

  • Improved balance
  • Strengthened glutes
  • Increased hip stability
  • Improved core strength
  • Enhanced coordination
  • Reduced risk of injury
  • Improved lower body strength
  • Increased flexibility
  • Improved posture
  • Improved sports 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 backward functional step down touch exercise should be avoided if you have any existing knee or hip injuries or pain. This exercise puts a lot of stress on these joints and can worsen the condition. If you have any balance issues, it is also best to avoid this exercise as it requires stability and control. Pregnant women or individuals with high blood pressure should also avoid this exercise as it can increase blood pressure and strain the abdominal muscles. If you are experiencing any dizziness, fatigue, or discomfort while performing this exercise, it is important to stop and consult a healthcare professional before continuing. It is always important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • 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 a stable and flat surface to perform the exercise
  • Keep your back straight throughout the exercise
  • Engage your core muscles to maintain balance
  • Start with small steps and gradually increase the range of motion
  • Avoid jerky or sudden movements
  • Keep your knees slightly bent to reduce strain on your joints
  • Do not arch your back or lean forward excessively
  • Focus on controlled and slow movements
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • fibromyalgia
  • carpal tunnel syndrome
  • tennis elbow
  • bursitis
  • tendinitis
  • rotator cuff injury
  • shoulder impingement
  • plantar fasciitis

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    Frequently asked questions

     

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