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

( Same side w/rotation functional step up )

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Name of exercise  Func step up – same side w/rotn
Other names of exercise Same side w/rotation functional step up
Description of exercise The Same Side with Rotation Functional Step Up is an exercise that targets the lower body, specifically the glutes, quads, and hamstrings, while also engaging the core and improving balance and coordination. To perform this exercise, stand facing a step or elevated platform with one foot on top. As you step up, rotate your torso and bring the opposite knee up towards your chest. Then, slowly lower back down and repeat on the same side for the desired number of repetitions before switching to the other side. This exercise helps to strengthen and stabilize the muscles used in everyday activities such as walking, climbing stairs, and carrying objects.
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 right side.
  • Step up to the right with right leg while turning body to right.
  • 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 Flexion, Rotation, Supination, Elevation

    Benefits of exercise

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

  • Improved balance
  • Increased hip and core strength
  • Enhanced coordination
  • Greater stability in lower body
  • Improved sports performance
  • Increased muscle activation in glutes, quads, and hamstrings
  • Reduced risk of injury
  • Improved functional movement patterns
  • Increased range of motion in hips and knees
  • Can be modified for different fitness levels

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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 same side with rotation functional step up exercise should be avoided if you have any current injuries or pain in your lower back, hips, knees, or ankles. This exercise can put a lot of strain on these areas and worsen any existing conditions. It is also not recommended for individuals with balance issues or those who are new to exercise. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it can put pressure on the pelvic area. If you experience any discomfort or pain while performing this exercise, it is important to stop immediately and consult with a healthcare professional.

    • 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 and sturdy box or step for stepping up
  • Keep proper form and alignment throughout the exercise
  • Engage core muscles to maintain stability
  • Start with a lower step height and gradually increase as you become more comfortable
  • Do not rush the movement, focus on controlled and smooth motions
  • Keep your knee in line with your toes to prevent injury
  • Use proper footwear with good grip to avoid slipping
  • Keep your back straight and avoid hunching over
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Knee injury
  • Hip pain
  • Foot pain

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    Frequently asked questions

     

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