Forward/backward weight shift at hip exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forward/backward weight shift at hip )

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Name of exercise  AROM stance hip weight shifts fwd/bkwd
Other names of exercise Forward/backward weight shift at hip
Description of exercise Forward/backward weight shift at hip exercise is a dynamic movement that involves shifting the body’s weight from one leg to the other while maintaining a stable and upright posture. This exercise primarily targets the muscles in the hips, including the glutes, hamstrings, and quadriceps. To perform this exercise, stand with feet shoulder-width apart and slowly shift your weight onto one leg, bending the knee and pushing the hips back. Then, shift the weight onto the other leg, bending the knee and pushing the hips forward. This movement helps to improve balance, stability, and strength in the lower body, making it a great exercise for athletes and individuals looking to improve their overall fitness.
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 with both feet at hip distance apart.
  • Lean forward placing hips and weight over toes while moving arms backward.
  • Return to normal stance.
  • Lean backward placing hips and weight over heels while moving arms forward.
  • Repeat sequence.

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    Video Tutorial

    https://www.youtube.com/watch?v=O7RBOKEL84I%26pp=ygUOI2JhbGFuY2VzaGlmdHM%253D

     

    Body Part Lumbar, Abdominal, Hip, Knee, Ankle & Foot
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise Balance
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Adduction, Extension, Flexion, Rotation

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Better posture
  • Reduced lower back pain
  • Enhanced coordination
  • Improved athletic performance
  • Strengthened hip muscles
  • Improved range of motion
  • Increased stability
  • Reduced risk of falls

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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/backward weight shift at hip exercise should be avoided when an individual has a history of hip or lower back injuries. This exercise involves shifting the body’s weight from one leg to the other, which can put strain on the hips and lower back. It is also not recommended for individuals with weak core muscles or poor balance, as it can increase the risk of falls and further injury. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and potentially harm the baby. If an individual experiences any pain or discomfort while performing this exercise, they should stop immediately and consult a medical professional.

    • 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 and technique
  • Start with a low weight and gradually increase as you become comfortable
  • Keep your core engaged and back straight
  • Avoid jerky movements
  • Use a stable surface or equipment for support
  • Do not shift your weight too quickly
  • Listen to your body and stop if you feel any pain or discomfort
  • Breathe evenly throughout the exercise
  • Consult a fitness professional for guidance if needed

    • Helpful in Diseases

  • stroke
  • cerebral palsy
  • Parkinson’s disease
  • multiple sclerosis
  • spinal cord injury
  • muscular dystrophy
  • amyotrophic lateral sclerosis
  • spinal muscular atrophy

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    Frequently asked questions

     

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