Backward same side 45 functional step up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Backward same side 45 functional step up )

View Report

–

Name of exercise  Func step up – bkwd same side 45
Other names of exercise Backward same side 45 functional step up
Description of exercise The backward same side 45 functional step up exercise is a lower body strengthening exercise that targets the glutes, hamstrings, and quadriceps muscles. To perform this exercise, start by standing facing a step or elevated surface. Step back with one foot and place it on the step, keeping your knee at a 45-degree angle. Push through your heel to lift your body up onto the step, keeping your knee at the same angle. Then, slowly lower yourself back down to the starting position. This exercise helps improve balance, stability, and overall lower body strength. It can be modified by using a higher or lower step, or by adding weights for an extra challenge.
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 with step to backwards right 45 degrees.
  • Step backwards to the right with right leg keeping body forward.
  • Bring left leg up onto step.
  • Step down and repeat.

    • –

    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 Extenstion
    Type of Action Flexion, Plantarflexion, Abduction, Elevation

    Benefits of exercise

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

  • improved balance
  • increased leg strength
  • enhanced coordination
  • improved core stability
  • better hip mobility
  • increased glute activation
  • improved posture
  • reduced risk of injury
  • improved sports performance
  • increased calorie burn

    •  

    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 same side 45 functional step up exercise should be avoided in the following situations:Recent Injury: If you have recently injured your knee, ankle or hip, it is best to avoid this exercise as it puts a lot of strain on these joints and can aggravate the injury.
  • Balance Issues: This exercise requires good balance and stability, so if you have any balance issues, it is best to avoid it to prevent falls and injuries.
  • Chronic Knee or Hip Pain: If you have chronic knee or hip pain, this exercise can put too much pressure on these joints and worsen the pain. It is best to consult a doctor before attempting this exercise.
  • Pregnancy: Pregnant women should avoid this exercise as it can cause strain on the pelvic floor muscles and can be unsafe for the baby.
  • Recent Surgery: If you have had knee or hip surgery, it is best to avoid this exercise until you have fully recovered and have been cleared by your doctor.
  • Lack of Mobility: This exercise requires good mobility in the hips, knees, and ankles. If you have limited mobility in any of these areas, it is best to avoid this exercise or modify it to suit your abilities.
  • Severe Osteoporosis: If you have severe osteoporosis, this exercise can put too much pressure on your bones and increase the risk of fractures. It is best to consult a doctor before attempting this exercise.
  • Dizziness or Vertigo: If you experience dizziness or vertigo, this exercise can worsen your symptoms and cause you to lose balance. It is best to avoid this exercise until your symptoms have subsided.
  • High Blood Pressure: This exercise can elevate your heart rate and blood pressure, so if you have high blood pressure, it is best to avoid it or consult a doctor before attempting it.
  • Excessive Pain: If you experience excessive pain during or after this exercise, it is best to stop and consult a healthcare professional. Pain is your body’s way of telling you that something is wrong, and it should not be ignored.

    • 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
  • Make sure the step or platform is stable and secure
  • Keep your core engaged and back straight throughout the exercise
  • Use a slow and controlled movement, avoid jerking or swinging
  • Keep your eyes focused ahead to maintain balance
  • Use a suitable step height for your fitness level
  • Avoid locking your knees at the top of the movement
  • Do not let your knee go past your toes
  • Use proper footwear with good grip
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • knee pain
  • hip pain
  • osteoarthritis
  • patellofemoral pain syndrome
  • quadriceps weakness
  • IT band syndrome
  • patellar tendonitis
  • anterior knee pain
  • runner’s knee
  • chondromalacia patellae

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleForward same side 45 w/rotation functional step up exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleBackward functional step up exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR