Double leg jump sideways exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double leg jump sideways )

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Name of exercise  Func bil jump – sideways
Other names of exercise Double leg jump sideways
Description of exercise The double leg jump sideways exercise is a plyometric movement that involves jumping from side to side using both legs. This exercise helps to improve explosive power, speed, and agility. To perform this exercise, start in a standing position with your feet shoulder-width apart. Bend your knees and jump to the side, landing softly on both feet. Immediately jump back to the starting position and then jump to the other side. Continue jumping back and forth for the desired number of repetitions. This exercise targets the muscles in the legs, hips, and core, making it an effective full-body workout. It can be modified by adding resistance or increasing the distance of the jumps for a more challenging workout.
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 both legs.
  • Place percentage of weight on involved leg as indicated.
  • Jump sideways, landing on both feet, keeping same percentage of weight on involved leg.
  • Continue jumping.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise __
    Type of Action Abduction, Reposition

    Benefits of exercise

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

  • Improved coordination
  • Increased agility
  • Strengthened leg muscles
  • Improved balance
  • Enhanced cardiovascular endurance
  • Increased speed
  • Improved explosiveness
  • Improved lateral movement
  • Increased core stability
  • Improved overall athleticism

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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 leg jump sideways exercise should be avoided if you have any existing injuries or pain in your lower body, such as in your knees, ankles, or hips. It should also be avoided if you are pregnant or have recently given birth, as it can put strain on your pelvic floor muscles. People with balance or coordination issues should also avoid this exercise, as it requires quick and precise movements. Additionally, if you have any heart or respiratory conditions, it is best to avoid this exercise as it can be physically demanding. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any concerns or medical conditions.

    • 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 appropriate footwear for stability
  • Ensure proper form and technique
  • Start with low intensity and gradually increase intensity
  • Avoid overexertion and take breaks when needed
  • Keep a safe distance from any objects or people
  • Do not perform the exercise on a slippery surface
  • Listen to your body and stop if you feel any pain or discomfort
  • Keep your core engaged throughout the exercise
  • Consult a professional trainer if you are new to this exercise.

    • Helpful in Diseases

  • ACL injuries
  • Sprained ankles
  • Knee pain
  • Hip pain
  • Osteoarthritis
  • Plantar fasciitis
  • Shin splints
  • IT band syndrome
  • Patellar tendinitis
  • Achilles tendinitis

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    Frequently asked questions

     

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