Opposite side 45 functional step up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Opposite side 45 functional step up )

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Name of exercise  Func step up – opp side 45
Other names of exercise Opposite side 45 functional step up
Description of exercise The opposite side 45 functional step up exercise is a lower body strengthening exercise that targets the glutes, quads, and hamstrings. To perform this exercise, stand facing a box or step with your feet shoulder-width apart. Place your right foot on the box and push through your heel to lift your body up onto the step, keeping your left foot on the ground. Slowly lower yourself back down, keeping your right foot on the step. Repeat for the desired number of repetitions before switching to the other side. This exercise helps improve balance, stability, and overall lower body strength. It is commonly used in functional training programs to mimic everyday movements like climbing stairs or stepping up onto a curb.
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
  • Stand with step to left side.
  • Step up sideways to left with right leg.
  • Bring left leg up onto step.
  • Step down and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Extenstion, Rotation, Adduction
    Type of Action Abduction, Elevation

    Benefits of exercise

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

  • Improved balance and coordination
  • Increased muscle strength in legs and glutes
  • Enhanced stability and core strength
  • Improved agility and mobility
  • Can be modified for different fitness levels
  • Targets multiple muscle groups at once
  • Can be done with minimal equipment
  • Helps prevent injuries by strengthening supporting muscles
  • Can be incorporated into a full-body workout
  • Can be used for both strength and cardio training

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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

  • Opposite side 45 functional step up exercise is a great way to improve balance, stability, and strength in the lower body. However, there are certain situations when it may be best to avoid this exercise.Recent injury: If you have recently injured your knee, ankle, or hip, it is best to avoid the opposite side 45 functional step up exercise. This exercise puts a lot of stress on these joints and could aggravate your injury.
  • Chronic pain: If you experience chronic pain in your lower body, this exercise may not be suitable for you. It can put a lot of strain on your joints and muscles, which could worsen your pain.
  • Lack of balance: This exercise requires good balance and stability. If you struggle with balance, it may be best to avoid this exercise or modify it to make it easier.
  • Pregnancy: Pregnant women should avoid this exercise as it puts pressure on the abdominal muscles and pelvic floor, which can be harmful during pregnancy.
  • Pre-existing conditions: If you have any pre-existing conditions such as osteoporosis, arthritis, or any other joint or bone issues, it is best to consult with your doctor before attempting this exercise.In summary, while opposite side 45 functional step up exercise can be beneficial for many, it is important to listen to your body and avoid it if you have any underlying health conditions or injuries that could be exacerbated by this exercise. Always consult with a healthcare professional before starting any new exercise routine.

    • 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 at all times
  • Step up slowly and steadily
  • Use a stable and sturdy surface
  • Avoid leaning or tilting to one side
  • Use a mirror or a spotter to check your form
  • Do not hold onto any external support
  • Keep your knees aligned with your toes
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Patellofemoral pain syndrome
  • IT band syndrome

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    Frequently asked questions

     

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