Double knee plyo trunk rotations exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double knee plyo trunk rotations )

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Name of exercise  AROM knee ext (plyometric) bil w/rotn w/TG
Other names of exercise Double knee plyo trunk rotations
Description of exercise Double knee plyo trunk rotations is a dynamic exercise that combines plyometrics and rotational movements to improve core strength, stability, and power. It involves jumping from a standing position while simultaneously rotating the trunk and bringing the knees up towards the chest. This movement engages the abdominal muscles, obliques, and lower back, while also activating the leg muscles. The explosive nature of the exercise challenges the body to generate force quickly, making it an effective way to train for sports and other activities that require quick and powerful movements. It can also help improve balance and coordination. This exercise can be modified for different fitness levels by adjusting the height of the jump and the speed of the rotation.
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
  • Lie on back as shown.
  • Place both feet on foot plate with knees bent to 90.
  • Push up with enough force to let feet leave the foot plate.
  • Rotate hips to right and land back softly on foot plate with both legs and push off again.
  • Rotate hips to left and land back softly on foot plate with both legs and push off again.
  • Repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Rotation, Flexion

    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 coordination
  • Reduced risk of injury
  • Improved athletic performance
  • Increased range of motion
  • Improved posture
  • Engages multiple muscle groups
  • Can be done with minimal equipment
  • Can be modified for different fitness levels

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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

  • Double knee plyo trunk rotations should be avoided by individuals who have pre-existing knee, hip, or back injuries as the exercise puts significant strain on these areas. It should also be avoided by those who are new to exercise or have poor balance and coordination, as it requires quick and explosive movements. Pregnant women and individuals with high blood pressure or heart conditions should also avoid this exercise as it can increase blood pressure and heart rate. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult with a medical professional. It is always best to consult with a doctor or certified trainer before starting any new exercise program to ensure it is safe 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
  • Wear proper athletic shoes with good grip
  • Ensure proper form and technique throughout the exercise
  • Start with a slow and controlled pace
  • Avoid overexertion and listen to your body’s limits
  • Keep your core engaged and maintain a stable base
  • Do not twist or rotate your knees too far
  • Keep your back straight and avoid arching or rounding
  • Use a soft surface or mat to cushion your knees
  • Consult a doctor if you have any knee or back injuries.

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Osteoarthritis
  • Rheumatoid arthritis
  • ACL injuries
  • Meniscus injuries
  • Patellofemoral pain syndrome
  • Iliotibial band syndrome
  • Patellar tendinitis
  • Patellar dislocation
  • Chondromalacia patella
  • Osgood-Schlatter disease
  • Bursitis

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    Frequently asked questions

     

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