Elastic back step exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic back step )

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Name of exercise  Resist knee backward step w/elastic
Other names of exercise Elastic back step
Description of exercise Elastic back step exercise is a low-impact exercise that targets the muscles in the back and legs. It involves stepping back and forth while holding onto an elastic band for resistance. This exercise helps to improve balance, coordination, and flexibility while strengthening the muscles in the lower back, glutes, and hamstrings. It can also help to alleviate back pain and improve posture. To perform this exercise, stand with one foot on the elastic band and the other foot behind you. Step back with the front foot, stretching the band, and then return to the starting position. Repeat on the other side for a total of 10-15 reps. This exercise can be modified by using a stronger or weaker band depending on your fitness level.
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
  • Attach elastic to secure object at waist level.
  • Loop elastic around waist.
  • Slightly bend knees, feet together.
  • Step backward 2-3 steps, pulling against elastic.
  • Step forward with 2-3 steps to starting position.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Plantarflexion, Dorsiflexion, Eversion, Inversion, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Increased flexibility
  • Improved balance
  • Stronger back muscles
  • Better posture
  • Reduced risk of back pain
  • Enhanced coordination
  • Improved blood circulation
  • Increased range of motion
  • Strengthened core muscles
  • Improved overall physical fitness

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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 Elastic back step exercise should be avoided if you have any pre-existing back conditions such as herniated discs, spinal stenosis, or sciatica. It is also not recommended for those with osteoporosis or osteoarthritis. If you have recently undergone back surgery or have a history of back injuries, it is best to consult with a doctor before attempting this exercise. Additionally, pregnant women or individuals with balance issues should avoid this exercise as it can put strain on the lower back and increase the risk of falling. It is important to listen to your body and stop if you experience any pain or discomfort during the exercise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Keep knees slightly bent during entire exercise.

    • Helpful in Diseases

  • Arthritis
  • Back pain
  • Knee pain
  • Hip pain
  • Fibromyalgia
  • Sciatica
  • Scoliosis
  • Osteoporosis
  • Muscle strain
  • Spinal stenosis
  • Plantar fasciitis
  • Bursitis
  • Tendinitis
  • Ankylosing spondylitis
  • Degenerative disc disease
  • Herniated disc
  • Spondylolisthesis
  • Muscle spasms

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    Frequently asked questions

     

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