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

( Opposite side w/rotation functional step up )

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Name of exercise  Func step up – opp side w/rotn
Other names of exercise Opposite side w/rotation functional step up
Description of exercise The opposite side with rotation functional step up exercise is a dynamic movement that targets the lower body and core muscles. It involves stepping up onto a raised platform with one leg while simultaneously rotating the torso towards the opposite side, and then stepping back down. This exercise challenges balance, stability, and coordination while also improving strength in the legs, glutes, and core. It is a functional exercise that mimics everyday movements such as climbing stairs or stepping over obstacles. It can be modified by adjusting the height of the platform or adding weights for an extra challenge. This exercise is beneficial for athletes, as well as individuals looking to improve their overall lower body strength and stability.
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 while turning body to left.
  • 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
    Type of Action Dorsiflexion, Abduction, Eversion, Plantarflexion

    Benefits of exercise

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

  • Improves balance and coordination
  • Targets multiple muscle groups
  • Enhances core stability
  • Increases hip and glute strength
  • Improves overall lower body strength
  • Can be modified for different fitness levels
  • Improves functional movement patterns
  • Increases joint stability and mobility
  • Can help prevent injuries
  • Can be incorporated into a full-body workout routine

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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 Opposite side with rotation functional step up exercise should be avoided if you have any existing knee or hip injuries, as it puts a lot of strain on these joints. It should also be avoided if you have any balance issues or if you are pregnant. Additionally, if you have any back pain or spinal conditions, this exercise may aggravate your symptoms. It is important to consult with a healthcare professional before attempting this exercise if you have any concerns or limitations. It is always better to err on the side of caution and choose a different exercise that is more suitable for your body and fitness level.

    • Precautions

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

  • Use a stable and sturdy step or platform
  • Keep your core engaged throughout the exercise
  • Start with a lower step height and gradually increase as you become comfortable
  • Use proper footwear with good grip
  • Keep your knee in line with your toes while stepping up
  • Avoid locking your knees at the top of the movement
  • Keep your back straight and avoid leaning forward
  • Use slow and controlled movements
  • Keep your arms relaxed at your sides
  • Consult a professional if you have any pre-existing injuries or concerns.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Parkinson’s disease
  • Multiple sclerosis
  • Fibromyalgia
  • Chronic obstructive pulmonary disease
  • Diabetes
  • Obesity
  • Cardiovascular disease
  • Stroke
  • Cerebral palsy

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    Frequently asked questions

     

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