Isometric double foot push in exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Isometric double foot push in )

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Name of exercise  Iso ankle inv
Other names of exercise Isometric double foot push in
Description of exercise Isometric double foot push in exercise is a strength-training exercise that targets the lower body muscles, particularly the quadriceps, hamstrings, glutes, and calves. It involves pushing both feet against a stationary object, such as a wall or a resistance band, while maintaining a static position. This exercise helps to improve muscle endurance, stability, and balance, as well as increase overall lower body strength. It can also be modified to target specific muscle groups by changing the position of the feet or the angle of the push. Isometric double foot push in exercise is a simple yet effective way to build strength and improve lower body function.
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
  • Sit with pillow between feet as shown.
  • Push feet inward as shown.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise Static
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Supination
    Type of Action Abduction, Elevation

    Benefits of exercise

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

  • Increased core strength
  • Improved balance
  • Enhanced muscle endurance
  • Strengthened lower body muscles
  • Improved posture
  • Increased bone density
  • Improved athletic performance
  • Reduced risk of injury
  • Improved muscle symmetry
  • Increased metabolism

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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

  • Isometric double foot push is a type of exercise that involves pushing against an immovable object or surface with both feet at the same time. While this exercise can have many benefits, there are certain situations where it should be avoided. These include:Joint or muscle injuries: If you have any existing joint or muscle injuries, it is best to avoid isometric double foot push. This exercise puts a lot of strain on the joints and muscles and can worsen the injury.
  • High blood pressure: Isometric exercises can cause a temporary increase in blood pressure. If you have high blood pressure, it is best to avoid this exercise to prevent any potential risks.
  • Pregnancy: Pregnant women should avoid isometric double foot push as it can put too much strain on the abdominal muscles and pelvic floor, which can be harmful during pregnancy.
  • Recent surgery: If you have had any recent surgeries, it is best to avoid this exercise until you have fully recovered. It can put too much strain on the healing tissues and delay the recovery process.
  • Cardiovascular conditions: People with heart conditions or a history of heart problems should avoid this exercise as it can put too much strain on the heart and increase the risk of complications.Overall, it is important to listen to your body and consult with a healthcare professional before attempting any new exercise, especially if you have any underlying health conditions. If you experience any discomfort or pain during the isometric double foot push, stop immediately and seek medical advice.

    • Precautions

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

  • Do Not Hold Breath.

    • Helpful in Diseases

  • flat feet
  • plantar fasciitis
  • shin splints
  • ankle instability
  • Achilles tendonitis

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    Frequently asked questions

     

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