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

( Forward opp side 45 functional lunge and rotate )

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Name of exercise  Func lunge – fwd opp side 45 w/rotn
Other names of exercise Forward opp side 45 functional lunge and rotate
Description of exercise The Forward Opp Side 45 Functional Lunge and Rotate exercise is a dynamic movement that targets the lower body and core muscles. To perform this exercise, start by standing with your feet shoulder-width apart and your arms at your sides. Take a big step forward with your right leg, bending your knee to a 90-degree angle while keeping your left leg straight. As you lunge forward, simultaneously rotate your torso to the right, bringing your arms up and across your body. Return to the starting position and repeat on the other side. This exercise helps improve balance, coordination, and strength in the legs, glutes, and core, making it a great addition to any workout routine.
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 to 45 degrees with right leg to the left, 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

    Benefits of exercise

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

  • Improves balance and stability
  • Targets multiple muscle groups in legs, core, and arms
  • Increases hip mobility and flexibility
  • Enhances coordination and body control
  • Builds strength in glutes, quads, and hamstrings
  • Engages the core for a full-body workout
  • Can be modified for different fitness levels
  • Improves posture and spinal alignment
  • Challenges the cardiovascular system
  • Can be done with or without equipment

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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 opp side 45 functional lunge and rotate exercise should be avoided if you have any pre-existing knee, hip, or ankle injuries. This exercise involves rotating the torso while lunging, which can put strain on these joints and aggravate any existing issues. It should also be avoided if you have any balance or stability issues, as the rotating motion can increase the risk of falling. Pregnant women should also avoid this exercise, as it can put too much pressure on the abdominal muscles. Additionally, if you are new to exercising or have not properly warmed up, it is best to avoid this exercise to prevent injury. If you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult with 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 properly before attempting the exercise
  • Keep your core engaged throughout the movement
  • Maintain proper form and alignment
  • Start with light weights and gradually increase as you become more comfortable with the exercise
  • Use a mirror to ensure proper form
  • Keep your knee in line with your toes
  • Do not let your front knee go past your toes
  • Keep your back straight and avoid rounding your shoulders
  • Avoid locking your knees at the top of the movement
  • Listen to your body and stop if you experience any pain or discomfort

    • Helpful in Diseases

  • Lower back pain
  • Knee pain
  • Hip pain
  • Arthritis
  • Osteoporosis
  • Sciatica
  • Plantar fasciitis
  • Ankle instability
  • IT band syndrome
  • Postural imbalances

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    Frequently asked questions

     

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