Side step balance exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side step balance )

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Name of exercise  AROM stance side step
Other names of exercise Side step balance
Description of exercise Side step crouch exercise is a lower body strengthening exercise that targets the glutes, thighs, and hips. To perform this exercise, start by standing with your feet shoulder-width apart and your arms by your sides. Take a step to the side with your right foot, bending your knees and lowering your body into a crouched position. Keep your back straight and your chest up. Push off with your right foot and return to the starting position. Repeat on the other side. This exercise helps improve balance, stability, and overall lower body strength. It can also be modified by adding resistance bands or weights for an extra challenge.
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 both feet at hip distance apart.
  • Slowly lift leg and step to the side.
  • Step back and return to start position.
  • Slowly lift other leg and step to the side.
  • Repeat sequence.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Outer Thigh, Inner Thigh
    Category of Exercise Balance
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Abduction
    Type of Action Abduction, Elevation, Depression

    Benefits of exercise

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

  • Increased agility
  • Improved balance
  • Strengthened leg muscles
  • Enhanced coordination
  • Improved cardiovascular health
  • Increased flexibility
  • Improved core stability
  • Reduced risk of injury
  • Improved speed and quickness
  • Enhanced sports performance

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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 step crouch exercise should be avoided if you have any existing knee, hip, or ankle injuries. This exercise puts a lot of strain on these joints and could worsen any pre-existing conditions. It should also be avoided if you have any balance issues or are prone to falling. The quick lateral movements and crouching motion can be challenging for those with poor balance and coordination. Additionally, if you are pregnant, it is best to avoid this exercise as it can be uncomfortable and potentially harmful for the baby. If you experience any pain or discomfort during this exercise, it is important to stop immediately and consult with a doctor or physical therapist.

    • 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
  • Wear proper footwear for stability
  • Keep your back straight throughout the exercise
  • Engage your core muscles for stability
  • Start with small steps and gradually increase range of motion
  • Keep your feet parallel and shoulder-width apart
  • Avoid locking your knees during the exercise
  • Do not let your knees go past your toes
  • Keep your chest lifted and facing forward
  • Use your arms to maintain balance and control.

    • Helpful in Diseases

  • Knee pain
  • Ankle pain
  • Hip pain
  • Lower back pain
  • Osteoporosis
  • Arthritis
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke recovery
  • Post-surgery rehabilitation

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    Frequently asked questions

     

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