Overhead diagonal lunge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Overhead diagonal lunge )

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Name of exercise  AROM knee diag lunge arms overhead lvl
Other names of exercise Overhead diagonal lunge
Description of exercise The overhead diagonal lunge is a full-body exercise that targets the legs, core, and shoulders. It involves stepping forward into a lunge position while simultaneously raising one arm overhead and reaching towards the opposite side. This movement engages the quadriceps, glutes, and hamstrings in the legs, while also challenging the core muscles to maintain balance and stability. The overhead reach adds an extra challenge by activating the shoulder muscles and improving upper body strength. This exercise can be modified by using a dumbbell or kettlebell for added resistance, making it suitable for all fitness levels. The overhead diagonal lunge is a dynamic and functional exercise that can improve overall strength, balance, and coordination.
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 arms overhead
  • Step diagonally forward to 45 degrees into lunge keeping arms overhead.
  • Repeat in other direction.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Circumduction, Abduction

    Benefits of exercise

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

  • Improved balance and coordination
  • Strengthened core muscles
  • Increased flexibility
  • Enhanced lower body strength
  • Improved stability and control
  • Engages multiple muscle groups
  • Can be modified for different fitness levels
  • Helps prevent injury
  • Targets hard-to-reach muscles
  • Can be done with or without weights

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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 overhead diagonal lunge exercise is a dynamic movement that combines a lunge with an overhead reach, engaging multiple muscle groups and improving balance and coordination. However, there are certain situations when this exercise should be avoided:Recent injuries: If you have recently injured your knees, hips, or shoulders, it is best to avoid this exercise as it may aggravate the injury.
  • Lack of mobility: If you have limited mobility in your shoulders or hips, you may not be able to perform the overhead reach properly, which can put strain on your joints.
  • Low back pain: If you have a history of low back pain, the overhead reach in this exercise can put pressure on your spine, causing discomfort.
  • Balance issues: This exercise requires good balance and coordination. If you struggle with balance, it is best to avoid this exercise or modify it with the help of a fitness professional.
  • High blood pressure: The overhead reach in this exercise can cause a sudden increase in blood pressure. If you have high blood pressure, it is best to avoid this exercise or perform it with caution.Overall, it is important to listen to your body and consult with a healthcare professional before attempting any new exercises, especially if you have any underlying health conditions or injuries. It is always better to err on the side of caution to prevent further injury or discomfort.

    • 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 posture throughout the movement
  • Keep your core engaged and stable
  • Use a light weight or no weight at all to avoid strain
  • Start with a small range of motion and gradually increase as you become more comfortable
  • Avoid locking your knees or hyperextending them
  • Keep your feet firmly planted on the ground
  • Do not let your front knee go past your toes
  • Breathe consistently and do not hold your breath
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Overhead diagonal lunge exercise is helpful in improving balance, increasing lower body strength, and reducing the risk of falls in older adults. It may also be beneficial for individuals with osteoporosis, arthritis, and knee or hip injuries.
  • Osteoporosis
  • Arthritis
  • Knee injuries
  • Hip injuries

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    Frequently asked questions

     

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