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

( Side step )

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Name of exercise  AROM knee step side to side
Other names of exercise Side step
Description of exercise Side step balance exercise is a simple but effective movement that helps improve balance, coordination, and stability. To perform this exercise, stand with your feet shoulder-width apart and slowly take a side step with one foot, bringing it out to the side. Keep your weight centered and your core engaged. Then, bring your other foot to meet the first one. Repeat this side step movement for a few repetitions before switching to the other side. This exercise challenges your body to maintain balance while moving laterally, which can help prevent falls and improve overall balance and stability. It can be modified to suit different fitness levels and can be incorporated into a daily workout routine.
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
  • Begin with feet together as shown.
  • Step sideways.
  • Step back to starting position.
  • Repeat.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Outer Thigh, Inner Thigh, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Abduction, Adduction
    Type of Action Abduction, Eversion, Circumduction, Reposition

    Benefits of exercise

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

  • Improved balance
  • Increased stability
  • Strengthened leg muscles
  • Improved coordination
  • Improved core strength
  • Increased flexibility
  • Improved posture
  • Improved agility
  • Reduced risk of falls
  • Improved overall fitness

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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 balance exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this type of movement. It is also important to avoid this exercise if you are experiencing dizziness or vertigo, as it requires balance and coordination. Pregnant women should also avoid this exercise, as their center of gravity is constantly shifting and they may be at a higher risk of falling. If you have any concerns about your ability to perform this exercise safely, it is best to consult with a healthcare professional before attempting it. Additionally, if you are feeling fatigued or have not properly warmed up your muscles, it is best to avoid this exercise to prevent injury.

    • Precautions

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

  • Wear proper footwear
  • Choose a flat and stable surface
  • Warm up before starting the exercise
  • Keep your core engaged
  • Maintain a slow and controlled movement
  • Keep your eyes focused on a fixed point
  • Use a support if needed
  • Do not overextend your legs
  • Keep your knees slightly bent
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Parkinson’s Disease
  • Multiple Sclerosis
  • Osteoporosis

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    Frequently asked questions

     

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