DB step down touch waist to overhead exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB step down touch waist to overhead )

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Name of exercise  Resist step down touch waist/over w/wt.
Other names of exercise DB step down touch waist to overhead
Description of exercise DB step down touch waist to overhead is a dynamic full-body exercise that targets the legs, core, and shoulders. It involves stepping down from a box or bench with one leg while simultaneously reaching the opposite hand to touch the waist, then pressing the dumbbell overhead. This exercise requires balance, coordination, and strength, making it a great addition to any workout routine. It can be modified to suit different fitness levels by adjusting the height of the box or using lighter or heavier dumbbells. It helps to improve lower body strength, core stability, and shoulder mobility. It also engages multiple muscle groups at once, making it an efficient and effective exercise for overall fitness.
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 on step on left leg holding weights in hands at waist level.
  • Bend left knee and touch right heel to floor.
  • Return while lifting arms overhead.
  • Repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Increased leg strength
  • Improved balance
  • Enhanced coordination
  • Engages core muscles
  • Targets glutes and thighs
  • Can be done with or without weights
  • Low impact exercise
  • Can be modified for different fitness levels
  • Can be incorporated into a full body workout
  • Can be done anywhere with minimal equipment

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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 step down touch waist to overhead exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this movement. This includes injuries to the knees, hips, or back, as well as conditions such as arthritis or osteoporosis. It is also important to avoid this exercise if you are pregnant or have recently given birth, as it puts a lot of strain on the core and pelvic floor muscles. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult with a medical professional. Additionally, if you are new to exercise or have not yet built up enough strength and stability, it is best to avoid this exercise until you have progressed to a more advanced level.

    • 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
  • Choose an appropriate weight for your fitness level
  • Keep your back straight throughout the movement
  • Engage your core muscles to maintain stability
  • Use controlled and slow movements
  • Avoid locking your knees
  • Keep your feet shoulder-width apart
  • Do not arch your back
  • Breathe continuously and do not hold your breath
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Osteoarthritis
  • Chronic pain
  • Ankylosing spondylitis
  • Degenerative disc disease
  • Spinal stenosis
  • Scoliosis

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    Frequently asked questions

     

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