Heel slide march exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Heel slide march )

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Name of exercise  AROM abdominal/lumbar training supine uni heel slides
Other names of exercise Heel slide march
Description of exercise Heel slide march is a simple yet effective exercise that targets the muscles in the legs, specifically the quadriceps and hamstrings. To perform this exercise, lie flat on your back with your knees bent and feet flat on the floor. Slowly slide one heel along the floor, straightening your leg as much as possible without lifting your hips. Then, bring your heel back to the starting position and repeat with the other leg. This exercise helps improve range of motion, strengthen the leg muscles, and can also be used as a rehabilitation exercise for knee injuries. It can be done at home or in a gym setting and is suitable for all fitness levels.
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
  • Lie on back.
  • Tighten abdominal muscles, visualize trying to push belly button up under ribs.
  • Use your hand to help push belly button up under ribs if needed.
  • While maintaining abdominal tension, lift one leg up to 90 degrees, with knee bent, as shown.
  • Slowly lift other leg up to 90 with knee bent, maintaining abdominal tension.
  • Hold for 5-10 seconds, then return one leg to floor, and slide it out until straight.
  • Bring this same leg back up to the bent position and lower the other leg until straight.
  • Repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise Stabilization
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Dorsiflexion, Plantarflexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved balance
  • Increased hip flexibility
  • Strengthened core muscles
  • Improved coordination
  • Reduced risk of falls
  • Improved posture
  • Increased lower body strength
  • Improved range of motion
  • Strengthened leg muscles
  • Improved overall mobility

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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

  • Heel slide march exercise should be avoided if you have any injuries or pain in your knees, hips, or back. It is also not recommended for individuals with osteoporosis or osteoarthritis. If you are pregnant, it is best to consult with your doctor before attempting this exercise. Additionally, if you experience any discomfort or pain while performing the exercise, you should stop immediately and seek medical advice. It is important to listen to your body and avoid any exercises that may aggravate existing injuries or conditions. Always consult with a healthcare professional before starting any new exercise routine.

    • Precautions

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

  • Maintain a proper lumbar position throughout the exercise. Do not hold breath.

    • Helpful in Diseases

  • knee pain
  • arthritis
  • hip pain
  • osteoarthritis

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    Frequently asked questions

     

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