Crossovers exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Crossovers )

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Name of exercise  AROM gait crossovers
Other names of exercise Crossovers
Description of exercise Crossovers are a type of exercise that involves moving one leg or arm over the other in a cross-like motion. They are commonly used in sports training and fitness routines to improve coordination, balance, and agility. Crossovers can be performed in various ways, such as with a jump or a lateral movement, and can target different muscle groups depending on the variation. This exercise is particularly beneficial for athletes as it mimics movements commonly used in sports like basketball, soccer, and tennis. It also helps to strengthen the core and lower body muscles, making it a great addition to any workout routine.
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 as shown.
  • Step across in front of left leg with right leg.
  • Continue to step sideways, un-crossing left leg.
  • Continue sequence with right leg and repeat.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring , Outer Thigh, Inner Thigh, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Abduction, Adduction
    Type of Action Abduction, Adduction, Circumduction, Extension, Flexion, Plantarflexion, Dorsiflexion, Eversion, Inversion, Rotation

    Benefits of exercise

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

  • Increased muscular endurance
  • Improved cardiovascular health
  • Enhanced coordination and balance
  • Targets multiple muscle groups
  • Can be modified for all fitness levels
  • Helps with weight loss and toning
  • Increases agility and quickness
  • Can be done with minimal equipment
  • Provides a full body workout
  • Can be incorporated into various workout routines

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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

  • Crossovers exercise can be a great way to improve coordination, agility, and overall body control. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have any existing knee, ankle, or hip injuries, crossovers may put too much strain on these joints and aggravate your injury. It is important to consult with a doctor or physical therapist before attempting this exercise if you have any pre-existing conditions.Additionally, if you are new to exercise or have poor balance, crossovers may be too challenging and increase your risk of injury. It is important to start with simpler exercises and gradually progress to crossovers as your strength and coordination improve.Lastly, if you are feeling fatigued or have any pain or discomfort while performing crossovers, it is best to stop and rest. Pushing through these symptoms can lead to further injury. Listen to your body and only perform crossovers when you feel physically able to do so.

    • Precautions

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

  • Warm up properly before attempting crossovers
  • Wear proper footwear
  • Start with slow and controlled movements
  • Keep your core engaged
  • Maintain proper form throughout the exercise
  • Avoid leaning too far to one side
  • Do not rush the movement
  • Keep your knees slightly bent
  • Use a stable surface for support
  • Stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • Arthritis
  • Asthma
  • Diabetes
  • Heart disease
  • Obesity
  • Osteoporosis

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    Frequently asked questions

     

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