DB knee bend toe/heel to side waist level exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB knee bend toe/heel to side waist level )

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Name of exercise  Resist knee bend toe/heel side waist lvl w/wt.
Other names of exercise DB knee bend toe/heel to side waist level
Description of exercise The DB knee bend toe/heel to side waist level exercise is a dynamic movement that targets the core, glutes, and legs. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides. Begin by bending one knee and lifting the heel off the ground, while simultaneously bringing the opposite hand to the side of your waist. Then, return to the starting position and repeat on the other side. This exercise helps to improve balance, stability, and overall strength in the lower body. It also engages the obliques and helps to tone the waistline.
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 and extend right leg sideways 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 High
    Direction of Exercise Flextion, Abduction
    Type of Action Flexion, Circumduction, Abduction

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased flexibility in hips and thighs
  • Improved coordination
  • Enhanced sports performance
  • Reduced risk of knee injuries
  • Improved range of motion in knees
  • Strengthened glute muscles
  • Improved posture
  • Increased muscle endurance.

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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 to side waist level exercise should be avoided if you have any pre-existing knee or hip injuries. This exercise puts pressure on the knees and hips, so if you have any pain or discomfort in these areas, it is best to avoid this exercise. Additionally, if you have any balance issues or difficulty maintaining proper form during this exercise, it is best to avoid it. Pregnant women should also avoid this exercise as it can put strain on the abdominal muscles and potentially harm the baby. If you experience any pain or discomfort while performing this exercise, stop immediately and consult a medical professional.

    • 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
  • Keep your back straight throughout the exercise
  • Engage your core muscles to maintain stability
  • Start with a low range of motion and gradually increase as you become more comfortable
  • Avoid jerky movements and maintain a slow and controlled pace
  • Do not force your knees or ankles beyond their natural range of motion
  • Keep your feet shoulder-width apart for better balance
  • Do not lock your knees at any point during the exercise
  • If you experience any pain or discomfort, stop immediately
  • Consult a professional before attempting this exercise if you have any pre-existing knee or back injuries

    • Helpful in Diseases

  • Knee pain
  • Osteoarthritis
  • Rheumatoid arthritis
  • Meniscus tears
  • Patellofemoral pain syndrome
  • IT band syndrome
  • Bursitis
  • Runner’s knee
  • Patellar tendinitis
  • Posterior cruciate ligament (PCL) injury

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    Frequently asked questions

     

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