Kneecap upward slide exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneecap upward slide )

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Name of exercise  Mob knee patella prox for ext
Other names of exercise Kneecap upward slide
Description of exercise The Kneecap upward slide exercise is a simple and effective way to strengthen the quadriceps muscles in the front of the thigh and improve knee stability. To perform this exercise, start by lying on your back with your knees bent and feet flat on the ground. Place a towel or small exercise ball under one knee. Slowly straighten the leg, pushing the towel or ball up towards the ceiling while keeping the foot on the ground. Hold for a few seconds, then return to the starting position. Repeat for several repetitions on each leg. This exercise can help improve knee function and reduce pain and discomfort in the knee joint.
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 leg as straight as possible.
  • Push kneecap upward toward hip.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension

    Benefits of exercise

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

  • Increased knee stability
  • Improved range of motion
  • Strengthened quadriceps muscles
  • Enhanced balance and coordination
  • Reduced risk of knee injuries
  • Improved athletic performance
  • Increased flexibility in the knee joint
  • Improved posture and alignment
  • Reduced knee pain and discomfort
  • Improved overall lower body strength

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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 Kneecap upward slide exercise is a great way to strengthen the quadriceps muscles and improve knee stability. However, there are certain situations when this exercise should be avoided:Recent knee injury: If you have recently injured your knee, it is important to avoid this exercise as it can put too much stress on the injured area and hinder the healing process.
  • Knee pain: If you experience pain in your knees while performing this exercise, it is important to stop and consult with a doctor. This could be a sign of an underlying knee condition that needs to be addressed before continuing with this exercise.
  • Knee surgery: If you have had any recent knee surgery, it is best to avoid this exercise until your doctor gives you the go-ahead.
  • Pregnancy: Pregnant women should avoid this exercise as it puts pressure on the knees and can cause discomfort.
  • Osteoarthritis: If you have osteoarthritis in your knees, this exercise may aggravate the condition and cause pain. It is best to consult with a doctor for alternative exercises.In general, it is important to listen to your body and avoid this exercise if you experience any discomfort or pain. It is always best to consult with a doctor or physical therapist before starting any new exercise routine, especially if you have any pre-existing knee 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
  • Use a stable surface or exercise mat
  • Keep your core engaged throughout the exercise
  • Maintain proper form and posture
  • Start with small movements and gradually increase range of motion
  • Avoid locking your knees
  • Listen to your body and stop if you experience pain or discomfort
  • Do not force the movement beyond your comfort level
  • Breathe regularly and deeply
  • Consult a doctor or physical therapist if you have any knee injuries or concerns.

    • Helpful in Diseases

  • Knee osteoarthritis
  • Patellofemoral pain syndrome
  • Chondromalacia patella
  • Patellar tendinitis
  • Quadriceps tendinitis

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    Frequently asked questions

     

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