Beginner knee push up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Beginner knee push up )

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Name of exercise  AROM shld push-ups kneeling
Other names of exercise Beginner knee push up
Description of exercise The beginner knee push up exercise is a modified version of the traditional push up that is suitable for those who are new to strength training or have limited upper body strength. To perform this exercise, start by getting on your hands and knees with your hands shoulder-width apart. Keep your back straight and core engaged, then slowly lower your chest towards the ground while keeping your elbows close to your body. Push back up to the starting position and repeat for several repetitions. This exercise helps to build strength in the chest, shoulders, and arms while also engaging the core muscles. As you become stronger, you can progress to more challenging variations of the push up.
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 in four point kneeling, as shown.
  • Bend elbows, lowering head to floor.
  • Push up and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Triceps, Forearm
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Depression, Elevation, Retraction, Reposition

    Benefits of exercise

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

  • Improved upper body strength
  • Increased muscle endurance
  • Better posture
  • Reduced risk of injury
  • Can be done anywhere with no equipment
  • Targets multiple muscle groups
  • Builds core stability
  • Can be modified for different fitness levels
  • Helps improve push up form
  • Can be incorporated into a full body workout routine

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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

  • Beginner knee push ups can be a great exercise for building upper body strength and developing proper push up form. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have any injuries or pain in your wrists, shoulders, or back, it is important to consult with a doctor or physical therapist before attempting knee push ups. These exercises can put strain on these areas and worsen existing injuries.Additionally, if you are pregnant or have recently given birth, it is best to avoid knee push ups as they can put pressure on the abdominal muscles and pelvic floor.Lastly, if you have any underlying health conditions or are unsure about your physical capabilities, it is always best to consult with a professional before attempting any new exercises. They can help modify the exercise to suit your needs and prevent any potential injuries.

    • Precautions

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

  • Warm up before starting the exercise
  • Maintain proper form and alignment
  • Engage core muscles throughout the exercise
  • Start with a small number of repetitions and gradually increase
  • Avoid locking elbows at the top of the movement
  • Keep shoulders relaxed and away from ears
  • Use a mat or cushion to protect knees
  • Breathe properly, exhale on the way up and inhale on the way down
  • Stop if you experience any pain or discomfort
  • Consult a doctor if you have any knee injuries or conditions

    • Helpful in Diseases

  • Obesity
  • Heart disease
  • Diabetes
  • High blood pressure
  • Arthritis
  • Osteoporosis
  • Asthma
  • Chronic obstructive pulmonary disease (COPD)
  • Fibromyalgia
  • Depression
  • Anxiety
  • Stress management
  • Postural imbalances
  • Back pain
  • Joint pain
  • Muscle weakness
  • Poor balance
  • Limited mobility
  • Inflammation
  • Insomnia
  • Fatigue

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    Frequently asked questions

     

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