Side passe exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side passe )

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Name of exercise  Side Passe
Other names of exercise Side passe
Description of exercise Side passe is a ballet exercise that involves lifting one leg to the side while balancing on the standing leg. The lifted leg is brought up to the side of the knee of the standing leg, with the foot pointed and the knee bent at a 90-degree angle. This exercise helps to improve balance, coordination, and strength in the legs and core. It also helps to develop control and stability in the standing leg while the lifted leg is in motion. Side passe is commonly incorporated into ballet barre and center exercises, and it can also be used as a transitional step in choreography.
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
  • Lie on side with neck supported by arm as shown.
  • Legs are straight with heels together and toes pointed apart.
  • Lift upper leg toward ceiling, bend knee and place toes on inside of lower leg.
  • Slide foot back down lower leg to return to start position.
  • Perform 5 times and reverse direction, sliding upper foot to knee, then straightening knee to lift upper leg toward ceiling.
  • Repeat five times and perform series lying on other side.

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    Video Tutorial

    https://www.youtube.com/watch?v=mRcbXjQze7A%26pp=ygULI3ZpZGVvc2xpbms%253D

     

    Body Part Hip, Knee
    Type of Muscles Quadriceps, Hamstring, Outer Thigh
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Flextion, Abduction
    Type of Action Abduction, Adduction, Circumduction, Extension, Flexion, Reposition, Rotation, Supination

    Benefits of exercise

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

  • Improves balance
  • Strengthens core muscles
  • Increases flexibility
  • Tones leg muscles
  • Enhances coordination
  • Improves posture
  • Targets glutes and hip muscles
  • Can be modified for different fitness levels
  • Can be done without equipment
  • Can help prevent injuries

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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 side passe exercise is a common movement in dance and fitness routines that involves lifting one leg to the side while balancing on the other leg. While this exercise can have many benefits, there are certain situations where it should be avoided.Firstly, if you have a history of knee or hip injuries, it is important to avoid the side passe exercise as it puts a lot of strain on these joints.Additionally, pregnant women should avoid this exercise as it can cause imbalance and potential falls.If you are experiencing any pain or discomfort while performing the side passe, it is important to stop immediately and consult a medical professional.Furthermore, if you have any balance or coordination issues, it is best to avoid this exercise as it requires a certain level of stability.Overall, it is important to listen to your body and avoid the side passe exercise if it causes any discomfort or if you have any underlying health conditions that may be aggravated by this movement. It is always best to consult with a 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 throughout the exercise
  • Avoid jerky movements
  • Start with a lower range of motion and gradually increase as you get comfortable
  • Keep your back straight and avoid leaning forward or backward
  • Do not lock your knees
  • Breathe properly and do not hold your breath
  • Use a stable surface or support if needed
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • fibromyalgia
  • back pain
  • hip pain
  • knee pain
  • shoulder pain
  • neck pain
  • sciatica
  • obesity

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    Frequently asked questions

     

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