Floating mini twizzles exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Floating mini twizzles )

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Name of exercise  AROM hip abd/add (ankle crossing) w/foam float
Other names of exercise Floating mini twizzles
Description of exercise Floating mini twizzles is a core strengthening exercise that involves balancing on one leg while performing small, controlled circles with the other leg. It is similar to regular twizzles, which are commonly used in figure skating, but on a smaller scale and without the use of skates. This exercise requires a lot of control and stability in the core muscles, as well as strength in the standing leg. It can help improve balance, coordination, and overall lower body strength. To perform this exercise, one must stand on one leg with the other leg slightly lifted off the ground, then make small circles with the lifted leg while maintaining balance and control. It can be made more challenging by using resistance bands or holding weights.
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
  • Hold foam floats under arms in deep water.
  • Start with knees straight, legs together.
  • Squeeze buttocks together.
  • Cross and uncross ankles quickly.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal, Outer Thigh, Inner Thigh
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Abduction, Adduction
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction, Rotation, Plantarflexion, Dorsiflexion, Eversion, Inversion

    Benefits of exercise

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

  • Improved balance
  • Increased ankle strength
  • Strengthened core
  • Improved coordination
  • Increased flexibility
  • Improved posture
  • Reduced risk of injury
  • Improved agility
  • Increased muscle endurance
  • Improved body awareness

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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 Floating mini twizzles exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by the movement. This includes any issues with your ankles, knees, or hips. It is also important to avoid this exercise if you are pregnant or have recently given birth, as it may put too much strain on your body. Additionally, if you are new to exercising or have not built up enough core strength, it is best to avoid this exercise as it requires a high level of balance and stability. Lastly, if you are feeling fatigued or unwell, it is best to skip this exercise to prevent any further injury.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Ensure proper form and technique
  • Use a stable and non-slip surface
  • Engage core muscles throughout the exercise
  • Start with slow and controlled movements
  • Do not hold your breath
  • Avoid jerky or sudden movements
  • Keep your body aligned and balanced
  • Do not push yourself beyond your limits
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Balance disorders
  • Muscle weakness
  • Parkinson’s disease
  • Multiple sclerosis
  • Stroke
  • Cerebral palsy
  • Vertigo
  • Spinal cord injury
  • Peripheral neuropathy
  • Ataxia

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    Frequently asked questions

     

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