DB knee bend toe heel backward exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB knee bend toe heel backward )

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Name of exercise  Resist knee bend toe/heel bkwd waist lvl w/wt.
Other names of exercise DB knee bend toe heel backward
Description of exercise The DB knee bend toe heel backward exercise is a lower body exercise that targets the quadriceps, hamstrings, and glutes. It involves using dumbbells to add resistance and challenge the muscles. To perform this exercise, start by standing with your feet shoulder-width apart and holding dumbbells in each hand. Slowly bend your knees and push your hips back as if you are sitting in a chair. As you lower down, lift your heels off the ground and shift your weight onto your toes. Then, push through your heels to stand back up while lowering your toes to the ground. This exercise helps to improve lower body strength, stability, and balance.
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 arms at sides, holding weights in hands.
  • Bend left knee slightly, turn to right and extend right leg backward to the right and extend arms to the right at waist level.
  • Touch toe to floor, then heel, and return to start position.
  • Repeat.

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    Video Tutorial

     

    Body Part Hip, Knee, Shoulder
    Type of Muscles Gluteal, Deltoid, Quadriceps
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Rotation
    Type of Action Flexion, Plantarflexion

    Benefits of exercise

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

  • Improved knee flexibility
  • Strengthened quadriceps muscles
  • Increased range of motion
  • Improved balance and stability
  • Reduced risk of knee injuries
  • Improved posture
  • Strengthened calf muscles
  • Improved coordination
  • Increased ankle mobility
  • Improved overall lower body strength

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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 DB knee bend toe heel backward exercise should be avoided in the following situations:Knee or hip injury: If you have any existing knee or hip injury, it is best to avoid this exercise as it can put additional strain on these joints and aggravate the injury.
  • Lower back pain: This exercise involves bending and twisting movements, which can put strain on the lower back. If you have any lower back pain, it is best to avoid this exercise to prevent further discomfort.
  • Lack of flexibility: This exercise requires a good range of motion in the knees and hips. If you have limited flexibility in these areas, it is best to avoid this exercise as it can put excessive strain on the joints.
  • Balance issues: This exercise also requires good balance and stability. If you have any balance issues, it is best to avoid this exercise as it can increase the risk of falls and injuries.
  • Recent surgery: If you have had any recent surgery, it is important to consult with your doctor or physical therapist before attempting this exercise. They can advise you on whether it is safe for you to perform and provide modifications if needed.In general, it is important to listen to your body and avoid this exercise if you experience any pain or discomfort. It is always better to err on the side of caution and choose alternative exercises that are better suited for your individual needs and abilities.

    • 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
  • Use proper form and technique
  • Start with a lower weight and gradually increase as you become comfortable
  • Keep your back straight and core engaged
  • Avoid locking your knees at any point during the exercise
  • Do not bend your knees past a 90-degree angle
  • Keep your feet shoulder-width apart
  • Use a spotter if necessary
  • Do not hold your breath, remember to breathe throughout the exercise
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • ACL injury
  • knee osteoarthritis
  • patellar tendinitis
  • patellofemoral pain syndrome
  • meniscus tear
  • posterior cruciate ligament injury
  • iliotibial band syndrome
  • quadriceps strain

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    Frequently asked questions

     

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