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

( Knee sway )

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Name of exercise  Knee Sway
Other names of exercise Knee sway
Description of exercise Knee sway exercise is a simple and effective movement that helps to improve balance and stability in the knees. To perform this exercise, stand with your feet shoulder-width apart and slightly bend your knees. Slowly shift your weight to one side, allowing your knee to bend slightly and your hip to move outwards. Hold this position for a few seconds, then return to the starting position and repeat on the other side. This exercise helps to strengthen the muscles around the knees, improve joint mobility, and prevent injuries. It can be done as part of a warm-up routine or incorporated into a regular workout to maintain strong and stable knees.
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, knees bent, arms at side, feet flat on floor.
  • Exhale and slowly drop one knee outward.
  • Inhale and return knee to start position.
  • Repeat with other knee.

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    Video Tutorial

     

    Body Part Abdominal, Hip
    Type of Muscles Abdominal, Gluteal, Outer Thigh, Inner Thigh
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Rotation, Abduction
    Type of Action Flexion, Extension, Circumduction, Abduction

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased hip mobility
  • Enhanced coordination
  • Improved posture
  • Reduced risk of knee injuries
  • Improved stability
  • Increased range of motion
  • Improved athletic performance
  • Reduced back pain

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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 knee sway exercise should be avoided if you have any existing knee injuries or pain. It puts stress on the knee joint and can worsen the condition. Additionally, if you have any recent surgeries or have been advised to avoid weight-bearing exercises, it is best to avoid the knee sway exercise. Pregnant women should also avoid this exercise as it can put pressure on the pelvic area. If you experience any discomfort or pain while performing the knee sway exercise, it is important to stop immediately and consult a healthcare professional. It is always recommended to consult with a doctor before starting any new exercise routine, especially if you have any pre-existing medical conditions.

    • 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
  • Start with small movements and gradually increase the range of motion
  • Keep your feet shoulder-width apart
  • Keep your knees slightly bent
  • Engage your core muscles to maintain stability
  • Avoid jerky or sudden movements
  • Do not overextend your knees beyond their comfortable range
  • Keep your back straight and avoid leaning forward or backward
  • Use a stable support if needed
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • osteoarthritis
  • fibromyalgia
  • multiple sclerosis
  • Parkinson’s disease
  • stroke
  • spinal cord injury
  • cerebral palsy
  • muscular dystrophy
  • post-polio syndrome
  • post-surgical knee replacement

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    Frequently asked questions

     

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