Forward 45 functional lunge and rotate exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forward 45 functional lunge and rotate )

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Name of exercise  Func lunge – fwd 45 same side w/rotn
Other names of exercise Forward 45 functional lunge and rotate
Description of exercise The Forward 45 functional lunge and rotate exercise is a dynamic movement that combines a lunge with a rotation. It is designed to improve lower body strength, balance, and core stability. To perform this exercise, start by standing with your feet shoulder-width apart. Take a large step forward with one leg and lower your body into a lunge position, making sure your knee stays behind your toes. As you lunge, rotate your torso towards the side of your front leg. Push through your front heel to return to the starting position and repeat on the other side. This exercise targets multiple muscle groups and can be modified to increase or decrease difficulty.
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.
  • Step forward with right leg to the right at 45 degrees, turning foot and trunk in same direction as shown.
  • Head should be in line with knee.
  • Return and repeat.

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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 Medium
    Direction of Exercise __
    Type of Action Rotation, Flexion, Circumduction, Extension, Abduction

    Benefits of exercise

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

  • Improved balance and coordination
  • Increased core strength
  • Enhanced hip mobility
  • Strengthened leg muscles
  • Improved spinal rotation
  • Increased flexibility
  • Improved posture
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved functional movement patterns

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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

  • Forward 45 functional lunge and rotate is a dynamic exercise that combines a lunge with a rotational movement. While this exercise can be beneficial for improving lower body strength, balance, and core stability, there are certain situations where it should be avoided. Firstly, individuals with knee or hip injuries or conditions should avoid this exercise as it puts a lot of stress on these joints. The rotational movement can also put strain on the spine, so those with back issues should also avoid this exercise. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it requires good balance and coordination to perform safely and effectively. Pregnant women should also avoid this exercise as the rotational movement can put pressure on the abdominal muscles and pelvic floor. Lastly, if you are new to exercise or have not mastered the basic lunge movement, it is best to avoid this exercise until you have built up enough strength and stability. It is always important to listen to your body and consult with a fitness professional if you are unsure about any exercise.

    • 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
  • Maintain proper form and posture throughout the movement
  • Use a stable and sturdy surface to perform the exercise
  • Keep the core engaged and stable
  • Start with a light weight and gradually increase as needed
  • Avoid locking the knees or overextending the legs
  • Do not rush the movement, focus on controlled and deliberate motions
  • Keep the knees in line with the toes during the lunge
  • Take breaks if needed and listen to your body’s limits
  • Consult a professional if you have any injuries or concerns.

    • Helpful in Diseases

  • Osteoarthritis
  • Rheumatoid Arthritis
  • Fibromyalgia
  • Chronic Obstructive Pulmonary Disease (COPD)
  • Asthma
  • Emphysema
  • Parkinson’s Disease
  • Multiple Sclerosis
  • Amyotrophic Lateral Sclerosis (ALS)
  • Coronary Artery Disease
  • Heart Failure
  • Peripheral Artery Disease (PAD)
  • Type 2 Diabetes
  • Metabolic Syndrome
  • Insulin Resistance
  • Chronic Fatigue Syndrome
  • Myalgic Encephalomyelitis (ME)
  • Postural Orthostatic Tachycardia Syndrome (POTS)
  • Chronic Low Back Pain
  • Herniated Disc
  • Sciatica
  • Osteoporosis
  • Osteopenia
  • Sarcopenia
  • Depression
  • Anxiety
  • Bipolar Disorder
  • Chronic Kidney Disease
  • Polycystic Kidney Disease (PKD)
  • Glomerulonephritis

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    Frequently asked questions

     

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