Forward 45 functional step down touch w/leg rotation exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forward 45 functional step down touch w/leg rotation )

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Name of exercise  Func step down touch – fwd 45 w/leg rotn
Other names of exercise Forward 45 functional step down touch w/leg rotation
Description of exercise Forward 45 functional step down touch with leg rotation is a lower body exercise that targets the quadriceps, hamstrings, glutes, and calf muscles. To perform this exercise, stand on a raised step or platform with your feet shoulder-width apart. Step forward with one leg and lower your body into a lunge position, making sure your knee does not go past your toes. As you lower your body, reach down and touch the ground with your opposite hand. Then, rotate your torso towards the side of your front leg, keeping your back straight. Return to the starting position and repeat on the other side. This exercise helps improve balance, stability, and lower body strength for functional movements.
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 step.
  • Step down and forward 45 degrees to left leading with left foot, turning foot out to left.
  • Touch heel to floor, return back to step.
  • 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 High
    Direction of Exercise Flextion, Rotation
    Type of Action Rotation, Flexion, Plantarflexion, Abduction

    Benefits of exercise

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

  • Improved balance
  • Increased lower body strength
  • Enhanced coordination
  • Better hip mobility
  • Strengthened core muscles
  • Improved stability
  • Increased flexibility
  • Reduced risk of injury
  • Improved posture
  • Enhanced athletic performance

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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 Forward 45 functional step down touch with leg rotation exercise should be avoided in certain situations to prevent injury and ensure safety. This exercise should be avoided if the individual has any current injuries or pain in the lower extremities, particularly in the knees, ankles, or hips. It should also be avoided if the individual has a history of knee or ankle instability, as this exercise puts a lot of stress on these joints. Additionally, individuals with balance or coordination issues should avoid this exercise, as it requires good balance and control. It is important to consult with a healthcare professional before attempting this exercise, especially if there are any underlying health conditions or concerns.

    • Precautions

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

  • Warm up before starting the exercise
  • Maintain proper form throughout the exercise
  • Keep your core engaged
  • Start with a small range of motion and gradually increase it
  • Use a stable surface to step down from
  • Keep your knee in line with your toes
  • Avoid locking your knees
  • Do not rush the movement
  • Breathe regularly and deeply
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Osteoarthritis
  • Parkinson’s Disease
  • Multiple Sclerosis
  • Fibromyalgia
  • Rheumatoid Arthritis

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    Frequently asked questions

     

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