Kickback crawl exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kickback crawl )

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Name of exercise  Dynam hip ext/flx 4 point crawl
Other names of exercise Kickback crawl
Description of exercise The kickback crawl exercise is a full-body workout that targets the arms, back, and core muscles. It involves lying face down on the ground with arms extended overhead and legs straight. The movement starts with lifting one arm and the opposite leg off the ground, keeping them straight and parallel to the ground. Then, the arm and leg are lowered back down and the other arm and leg are lifted. This alternating movement mimics the motion of swimming and engages the entire body. This exercise can be done with or without weights and is great for improving overall strength, coordination, and endurance.
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
  • Begin in four point kneeling
  • Lift one leg up toward ceiling, keeping knee bent.
  • Lower leg and bring forward and place knee on floor while crawling forward with hands.
  • Repeat with other leg.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise Dynamic
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Extension, Plantarflexion

    Benefits of exercise

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

  • Improved cardiovascular health
  • Increased muscle strength
  • Improved balance and coordination
  • Increased flexibility
  • Improved posture
  • Increased calorie burn
  • Low impact exercise
  • Can be done in shallow or deep water
  • Can be modified for different fitness levels
  • Fun and enjoyable workout

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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 Kickback crawl exercise should be avoided if you have any existing injuries or conditions that may be aggravated by the movement. This includes injuries or pain in the shoulders, back, or hips. It is also not recommended for individuals with weak core muscles or poor balance, as it requires a significant amount of stability and control. Pregnant women should also avoid this exercise, as it puts strain on the abdominal muscles and may cause discomfort. If you are unsure about whether or not you should perform this exercise, it is always best to consult with a medical professional before attempting it.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Keep your core engaged throughout the movement
  • Start with light weights and gradually increase as you become comfortable
  • Avoid arching your back
  • Keep your head in line with your spine
  • Do not lock your elbows
  • Keep your shoulders relaxed
  • Breathe continuously throughout the exercise
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Low back pain
  • Obesity
  • Lymphedema
  • Diabetes
  • Cardiovascular disease

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    Frequently asked questions

     

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