Gate exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Gate )

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Name of exercise  Gate
Other names of exercise Gate
Description of exercise Gate exercise, also known as the “Sit-to-Stand” exercise, is a simple and effective way to improve lower body strength and mobility. It involves standing up from a seated position and then sitting back down, mimicking the motion of walking through a gate. This exercise targets the muscles in the legs, hips, and core, helping to improve balance, stability, and coordination. It can also be modified to make it easier or more challenging, depending on an individual’s fitness level. Gate exercise can be done anywhere and does not require any equipment, making it a convenient and accessible workout for people of all ages and abilities.
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
  • Tall kneel.
  • Move left leg out to side with sole on floor as shown
  • Hold arms out to sides.
  • Bend trunk to left and place left hand on left ankle with right arm reaching toward left ankle.
  • Hold and repeat to other side.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Hip, Knee
    Type of Muscles Pectoral , Latissimus Dorsi, Back, Hamstring
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Flextion, Rotation, Side Bend
    Type of Action Abduction, Circumduction, Extension

    Benefits of exercise

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

  • Improved cardiovascular health
  • Increased muscle strength
  • Better balance and coordination
  • Enhanced flexibility
  • Improved bone density
  • Increased metabolism
  • Stress relief
  • Improved immune system
  • Weight management
  • Increased energy levels

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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 Gate exercise, also known as the “Open the Gate” or “Closed Gate” exercise, is a common exercise used to improve hip mobility and flexibility. However, there are some instances when this exercise should be avoided.Firstly, if you have any current or previous injuries or conditions that affect your hips or lower back, it is best to avoid the Gate exercise. This includes issues such as hip arthritis, lower back pain, or a recent hip or lower back surgery.Additionally, if you experience any pain or discomfort while performing the Gate exercise, it is important to stop and consult with a healthcare professional before continuing.Pregnant women should also avoid this exercise as it puts pressure on the abdominal muscles and could potentially cause harm to the baby.Lastly, if you are a beginner to exercise or have limited flexibility, it is best to start with simpler exercises before attempting the Gate exercise to avoid injury.

    • Precautions

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

  • Use proper form and technique
  • Warm up before starting
  • Avoid overexertion
  • Listen to your body and stop if you feel pain
  • Keep a steady breathing pattern
  • Do not hold your breath
  • Start with lower resistance and gradually increase
  • Keep your back straight and core engaged
  • Use a stable and secure gate machine
  • Consult a professional or trainer for guidance and assistance.

    • Helpful in Diseases

  • Obesity
  • Diabetes
  • Heart disease
  • High blood pressure
  • Arthritis
  • Osteoporosis
  • Anxiety
  • Depression
  • Chronic fatigue syndrome
  • Fibromyalgia

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    Frequently asked questions

     

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