Backward lunge twist out exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Backward lunge twist out )

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Name of exercise  Dynam knee lunge bkwd w/opp trunk rotn
Other names of exercise Backward lunge twist out
Description of exercise The backward lunge twist out exercise is a variation of the traditional lunge that targets the legs, glutes, and core muscles. To perform this exercise, start by standing with your feet shoulder-width apart and your hands on your hips. Take a big step back with your right foot and lower your body until your left thigh is parallel to the ground. At the same time, twist your torso to the left, keeping your arms extended in front of you. Hold this position for a few seconds before returning to the starting position and repeating on the other side. This exercise helps improve balance, stability, and overall lower body strength.
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
  • Begin standing.
  • Step backward with right leg into a deep lunge while twisting body to right.
  • Step back up to standing and repeat.
  • Repeat series stepping backward with left leg and twisting left.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip, Knee
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise Dynamic
    Body Position Standing, Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Rotation
    Type of Action Extension, Rotation

    Benefits of exercise

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

  • Strengthening of leg muscles
  • Improved balance and stability
  • Increased range of motion in hips
  • Core engagement
  • Improved coordination
  • Enhanced flexibility
  • Improved posture
  • Reduced risk of injury
  • Increased calorie burn
  • Can be modified for all fitness levels

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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

  • Backward lunge twist out exercise should be avoided if you have any existing knee or hip injuries or conditions that make it difficult for you to balance or put weight on one leg. This exercise also puts strain on the lower back, so it should be avoided if you have any lower back pain or injuries. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it can put pressure on the pelvic floor muscles. If you experience any pain or discomfort while performing this exercise, stop immediately and consult a medical professional before attempting it again.

    • 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
  • Maintain proper form and posture throughout the exercise
  • Engage your core muscles to stabilize your body
  • Keep your back straight and avoid leaning forward
  • Do not twist too far to avoid strain on your back
  • Use a mat or soft surface to protect your knees
  • Start with a small range of motion and gradually increase as you become more comfortable
  • Breathe evenly and avoid holding your breath
  • Do not rush the movement, take your time and focus on control
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Back pain
  • Hip pain
  • Knee pain
  • Osteoarthritis
  • Rheumatoid arthritis

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    Frequently asked questions

     

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