Side to side slide exercise : How to do, Benefits, Side Effects, Uses, Precautions

Side to side slide : How to do, Benefits, Side Effects, Uses, Precautions ( Side to side slide )

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Name of exercise  AROM knee slide platform
Other names of exercise Side to side slide
Description of exercise Side to side slide exercise is a simple yet effective workout that targets the lower body muscles, specifically the inner and outer thighs. To perform this exercise, stand with your feet hip-width apart and slightly bend your knees. Place a towel or a paper plate under one foot and slide it out to the side as far as you can, keeping your other foot stationary. Then, slide the foot back to the starting position and repeat on the other side. This exercise helps to improve balance, stability, and strengthen the muscles in the legs and hips. It can also be modified to add resistance by using a resistance band or dumbbells.
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
  • Wear thick socks.
  • Stand on slide platform, left foot against far left side.
  • Bend knees slightly.
  • Push off, propelling body to right side.
  • When right foot touches right edge, push back to left.
  • Repeat.

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    Video Tutorial

    EX1302/YTB/Link

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Calf or Foot, Cardiovascular
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Abduction
    Type of Action Abduction, Adduction, Circumduction, Extension

    Benefits of exercise

    EX1302/T1(ME/1)

  • Increased cardiovascular endurance
  • Improved coordination and balance
  • Strengthened leg muscles
  • Increased range of motion in hips and glutes
  • Improved agility and quickness
  • Enhanced core stability
  • Improved posture
  • Reduced risk of injury
  • Increased calorie burn
  • Can be done anywhere with minimal equipment

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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 to side slide exercise, also known as the lateral shuffle, can be a great addition to a workout routine for improving agility, coordination, and cardiovascular endurance. However, there are certain situations where it may be best to avoid this exercise:Knee or ankle injuries: The side to side slide puts a lot of stress on the knees and ankles, so it should be avoided if you have any existing injuries in these areas.
  • Lower back pain: The twisting motion involved in this exercise can aggravate lower back pain, so it is not recommended for those with this condition.
  • Balance issues: The lateral shuffle requires good balance and stability, so it may not be suitable for those with balance issues or a history of falls.
  • Pregnant women: Pregnant women should avoid any exercises that involve sudden changes in direction or impact on the abdomen, so the side to side slide may not be suitable for them.
  • Recent surgery: If you have had any recent surgery, it is best to check with your doctor before attempting this exercise, as it may put too much strain on your healing body.Remember to always listen to your body and modify or avoid any exercises that cause pain or discomfort. It is important to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing conditions or injuries.

    • Precautions

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

  • Avoid jerky movements
  • Wear proper footwear
  • Keep back straight
  • Do not overextend arms
  • Engage core muscles
  • Do not lock knees
  • Start with small range of motion
  • Use a stable surface
  • Breathe evenly
  • Stop if feeling pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Back pain
  • Hip pain
  • Knee pain
  • Ankle pain
  • Plantar fasciitis
  • Bursitis
  • Tendinitis
  • Sciatica
  • IT band syndrome

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    EX1302/FAQ/1

     

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