Knee push up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Knee push up )

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Name of exercise  AROM shld push-up full kneel
Other names of exercise Knee push up
Description of exercise Knee push ups are a modified version of the traditional push up exercise that can be done by beginners or those with weaker upper body strength. In this exercise, the person starts on their hands and knees, with their hands placed slightly wider than shoulder-width apart. The knees are bent and placed on the ground behind the body. The person then lowers their chest towards the ground, keeping their back straight and engaging their core muscles. They then push back up to the starting position. This exercise primarily works the chest, shoulders, and triceps muscles, but also engages the core and back muscles for stability. It is a great way to build upper body strength and can be modified to suit individual 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
  • Begin by lying on floor face down.
  • Push up, keeping knees on floor, extending to straight elbows.
  • Maintain a straight back.
  • Lower to floor and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Deltoid, Triceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Retraction, Elevation

    Benefits of exercise

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

  • Builds upper body strength
  • Targets chest, arms, and core muscles
  • Can be modified for different fitness levels
  • Increases muscle endurance
  • Improves posture
  • Requires no equipment
  • Can be done anywhere
  • Helps prevent injury by strengthening muscles
  • Can be incorporated into a full body workout routine
  • Improves overall physical fitness

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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

  • Knee push ups are a modified version of traditional push ups that involve balancing on the knees instead of the toes. While this exercise can be beneficial for building upper body strength and improving core stability, there are certain situations when it should be avoided.Firstly, individuals with knee pain or injuries should avoid knee push ups as it can aggravate their condition and cause further discomfort. Additionally, those with wrist injuries or weak wrists should also avoid this exercise as it puts pressure on the wrists.Furthermore, people with lower back pain or instability should avoid knee push ups as it can strain the back muscles. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and potentially harm the developing baby.Overall, it is important to listen to your body and consult with a healthcare professional before engaging in any exercise, including knee push ups, to avoid any potential injuries or complications.

    • 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
  • Maintain proper form and alignment throughout the exercise
  • Avoid locking your elbows
  • Do not push your head forward or tuck your chin in
  • Breathe evenly and do not hold your breath
  • Start with a comfortable number of repetitions and gradually increase
  • Do not overextend your range of motion
  • Keep your core engaged and do not let your lower back sag
  • Avoid putting too much weight on your knees
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • obesity
  • diabetes
  • hypertension
  • heart disease

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    Frequently asked questions

     

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