Forward functional step down touch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forward functional step down touch )

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Name of exercise  Func step down touch – fwd
Other names of exercise Forward functional step down touch
Description of exercise Forward functional step down touch exercise is a lower body strengthening exercise that targets the glutes, hamstrings, and quadriceps muscles. To perform this exercise, stand on a step or elevated surface with one foot while the other foot hangs off the edge. Slowly lower your body by bending your knee and hip, until your hanging foot lightly touches the ground. Then, push through your standing leg to return to the starting position. This exercise helps improve balance, stability, and overall lower body strength. It can also be modified by adding weights or increasing the height of the step for a more challenging workout.
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 leading with left foot.
  • 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 Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Plantarflexion, Dorsiflexion, Abduction, Adduction

    Benefits of exercise

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

  • Improved balance
  • Strengthened leg muscles
  • Increased range of motion
  • Improved coordination
  • Enhanced stability
  • Improved agility
  • Reduced risk of falls
  • Improved sports performance
  • Improved posture
  • Improved overall lower body strength

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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 functional step down touch exercise should be avoided if you have any existing knee or ankle injuries, as it puts a lot of strain on these joints. It should also be avoided if you are pregnant, as the exercise involves balancing on one leg and could be dangerous for both the mother and the baby. If you have any balance issues or are prone to dizziness, it is best to avoid this exercise as well. Additionally, if you have recently undergone surgery or have any other medical condition that affects your ability to perform this exercise safely, it is best to consult with a medical professional before attempting it. Overall, it is important to listen to your body and avoid this exercise if you feel any discomfort or pain.

    • Precautions

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

  • Keep back straight
  • Bend at hips, not waist
  • Keep knees slightly bent
  • Engage core muscles
  • Step forward with one foot at a time
  • Touch the ground lightly with the ball of the foot
  • Avoid locking knees
  • Keep head and neck in neutral position
  • Use controlled and deliberate movements
  • Breathe evenly and continuously

    • Helpful in Diseases

  • Osteoarthritis
  • Patellofemoral pain syndrome
  • Anterior cruciate ligament (ACL) injuries
  • Meniscal tears
  • Iliotibial band syndrome
  • Patellar tendinitis
  • Shin splints
  • Plantar fasciitis
  • Achilles tendinitis
  • Ankle sprains
  • 1Hip impingement
  • 1
  • Low back pain
  • 1
  • Post-surgical rehabilitation
  • 1
  • Balance and coordination deficits
  • 1
  • General lower extremity weakness

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    Frequently asked questions

     

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