Quad set exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Quad set )

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Name of exercise  Iso knee ext sit (quad sets)
Other names of exercise Quad set
Description of exercise The quad set exercise is a simple yet effective way to strengthen the quadriceps muscles in the front of the thigh. To perform this exercise, the individual lies on their back with their legs straight and toes pointed towards the ceiling. They then contract the quadriceps muscles, pushing the back of the knee down towards the floor and holding for a few seconds before relaxing. This exercise can be done with or without resistance bands or weights and can be modified to target specific areas of the quadriceps. The quad set exercise helps improve knee stability, balance, and overall lower body strength. It is often used in physical therapy and rehabilitation programs for knee injuries.
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 extended, knee supported with towel roll.
  • Tighten quad muscles on front of leg, trying to push back of knee downward.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved knee stability
  • Increased muscle strength
  • Improved balance and coordination
  • Reduced risk of knee injuries
  • Improved range of motion
  • Increased muscle endurance
  • Improved posture
  • Can be done anywhere with no equipment
  • Can be modified for all fitness levels
  • Can help with rehabilitation after knee surgery

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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 quad set exercise should be avoided if the person has a recent injury or surgery to the knee, hip, or ankle. It should also be avoided if there is pain or discomfort in the quadriceps muscles, as this may indicate an underlying injury or condition. People with a history of knee or hip problems, such as arthritis or patellofemoral pain syndrome, should also avoid this exercise as it may aggravate their condition. Additionally, individuals with balance or coordination issues should avoid this exercise as it requires sitting upright and maintaining a stable position. It is always best to consult with a healthcare professional before starting any new exercise routine, especially if there are any concerns or pre-existing conditions.

    • Precautions

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

  • Do not hold breath.

    • Helpful in Diseases

  • Osteoporosis
  • Arthritis
  • Multiple sclerosis
  • Parkinson’s disease
  • Fibromyalgia
  • Chronic obstructive pulmonary disease (COPD)
  • Cardiovascular disease
  • Diabetes
  • Cancer
  • Depression

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    Frequently asked questions

     

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