DB weight shift rotation exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB weight shift rotation )

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Name of exercise  Resist lumbar/hip rotn weight shift w/wt.
Other names of exercise DB weight shift rotation
Description of exercise DB weight shift rotation exercise is a core strengthening exercise that involves using dumbbells to improve balance and stability. To perform this exercise, stand with feet shoulder-width apart and hold a dumbbell in each hand. Shift your weight to one foot and rotate your torso to the opposite side, keeping your arms straight and parallel to the ground. Return to the starting position and repeat on the other side. This exercise targets the obliques, back muscles, and hip stabilizers, helping to improve posture and prevent injuries. It also challenges the core muscles to work together in a functional movement pattern, 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
  • Stand with feet hip distance apart.
  • Hold weights in hands.
  • Rotate hips and shift weight onto one leg and rotate leg of other.
  • Repeat rotating other direction, shifting weight to other leg.

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    Video Tutorial

     

    Body Part Lumbar, Hip
    Type of Muscles Back, Gluteal
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation

    Benefits of exercise

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

  • Improved core strength
  • Increased rotational power
  • Better balance and stability
  • Enhanced coordination and body control
  • Improved posture
  • Increased range of motion
  • Reduced risk of injury
  • Improved sports performance
  • Better functional movement
  • Increased muscle activation

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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 weight shift rotation exercise should be avoided if the individual has any existing injuries or conditions that may be aggravated by rotational movements. This includes injuries to the spine, shoulders, or hips, as well as any joint or muscle pain. Individuals with balance issues or vertigo should also avoid this exercise as it requires shifting weight from side to side. Pregnant women should also avoid this exercise, as the added weight and pressure on the abdomen can be uncomfortable and potentially harmful. It is important to consult with a healthcare professional before attempting this exercise, especially if you have any concerns about your physical abilities or limitations.

    • 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 a weight that is appropriate for your strength level
  • Keep your core engaged throughout the movement
  • Maintain proper form and alignment
  • Avoid jerky or sudden movements
  • Breathe steadily and continuously
  • Use a spotter if needed
  • Do not overextend your range of motion
  • Stop immediately if you feel any pain or discomfort
  • Gradually increase the weight and difficulty as you progress.

    • Helpful in Diseases

  • Parkinson’s Disease
  • Multiple Sclerosis
  • Stroke
  • Cerebral Palsy
  • Vestibular Disorders
  • Spinal Cord Injuries
  • Traumatic Brain Injury
  • Ataxia
  • Dystonia
  • Muscular Dystrophy
  • Neuropathy
  • Guillain-Barre Syndrome
  • Myasthenia Gravis
  • Charcot-Marie-Tooth Disease
  • Post-Polio Syndrome
  • Huntington’s Disease
  • Friedreich’s Ataxia
  • Amyotrophic Lateral Sclerosis (ALS)
  • Peripheral Neuropathy
  • Spina Bifida
  • Muscular Sclerosis
  • Progressive Supranuclear Palsy
  • Progressive Muscular Atrophy
  • Spinocerebellar Ataxia

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    Frequently asked questions

     

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