BK 4 point weight shift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( BK 4 point weight shift )

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Name of exercise  AROM BK quadruped weight shift
Other names of exercise BK 4 point weight shift
Description of exercise BK 4 point weight shift exercise is a simple yet effective exercise that helps improve balance and stability. It involves shifting the body’s weight from one point to another, using the arms and legs as support. The exercise is done in a kneeling position, with the hands and knees on the ground. The first point of weight shift is from the hands to the knees, then from the knees to the feet, and finally from the feet back to the hands. This exercise helps strengthen the core muscles, improve coordination, and increase body awareness. It can be modified to make it more challenging by adding resistance bands or holding weights. Regular practice of this exercise can lead to better posture and overall 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
  • Lie on stomach, push up to hands and knees.
  • Lean to left side, then to right side.
  • Rock forward, shifting weight to hands.
  • Rock backward, shifting weight to knees.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip, Knee
    Type of Muscles Abdominal, Back, Gluteal, Quadriceps, Hamstring, Outer Thigh, Inner Thigh
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Abduction, Adduction, Horizontal Abduction, Horizontal Adduction, Horizontal Abduction
    Type of Action Abduction, Flexion, Extension, Adduction

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased flexibility
  • Improved posture
  • Reduced back pain
  • Enhanced coordination
  • Improved joint mobility
  • Increased body awareness
  • Improved athletic performance
  • Reduced risk of injury

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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 BK 4 point weight shift exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this type of movement. This includes injuries to the back, hips, knees, or ankles. It is also not recommended for individuals who are pregnant or have recently given birth. If you experience dizziness, nausea, or pain during the exercise, stop immediately and consult a healthcare professional. Additionally, if you have a history of balance or coordination issues, it is recommended to avoid this exercise as it involves shifting weight and may increase the risk of falls. Always consult with a healthcare professional before starting any new exercise routine.

    • Precautions

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

  • Consult a doctor before starting any new exercise routine
  • Warm up properly before performing the exercise
  • Use proper form and technique to avoid injury
  • Start with a smaller range of motion and gradually increase as you become more comfortable
  • Avoid holding your breath during the exercise
  • Do not perform the exercise if you have any pre-existing back or neck injuries
  • Listen to your body and stop if you experience any pain or discomfort
  • Keep your core engaged and maintain a neutral spine throughout the exercise
  • Do not perform the exercise on a hard surface, use a mat or cushion for support
  • Take breaks as needed and do not push yourself beyond your limits.

    • Helpful in Diseases

  • Paraplegia
  • Quadriplegia
  • Spinal cord injury
  • Muscular dystrophy
  • Multiple sclerosis
  • Cerebral palsy
  • Parkinson’s disease
  • Stroke
  • Traumatic brain injury
  • Amyotrophic lateral sclerosis (ALS)
  • Guillain-Barre syndrome
  • Motor neuron disease
  • Spinal muscular atrophy
  • Polio
  • Myasthenia gravis
  • Musculoskeletal disorders

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    Frequently asked questions

     

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