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

( Side to side weight shifts )

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Name of exercise  AROM stance weight shift side to side
Other names of exercise Side to side weight shifts
Description of exercise Side to side weight shifts is a simple and effective exercise that involves shifting your body weight from one side to the other. It is a low-impact exercise that can be done by people of all fitness levels. To perform this exercise, stand with your feet shoulder-width apart and slowly shift your weight onto one foot while keeping the other foot planted firmly on the ground. Hold this position for a few seconds, then shift your weight to the other foot. This exercise helps to improve balance, strengthen the core and leg muscles, and increase flexibility. It can also help to prevent injuries and improve overall body coordination.
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.
  • Shift weight to right placing weight over right foot.
  • Shift weight to left placing weight over left foot.
  • Repeat sequence.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Calf or Foot
    Category of Exercise Balance
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Abduction, Adduction
    Type of Action Abduction, Adduction, Elevation, Depression

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased hip mobility
  • Enhanced coordination
  • Improved posture
  • Increased range of motion
  • Improved stability
  • Reduced risk of falls
  • Strengthened leg muscles
  • Improved overall body control

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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

  • Side to side weight shifts exercise should be avoided if you have any existing injuries or pain in your knees, hips, or ankles. It is also not recommended if you are pregnant or have recently given birth. If you have any balance issues or dizziness, it is best to avoid this exercise as well. Additionally, if you have a history of back problems or spinal injuries, it is important to consult with a doctor or physical therapist before attempting this exercise. It is always important to listen to your body and avoid any exercises that cause discomfort or pain. If you are unsure about whether or not this exercise is safe for you, it is best to consult with a healthcare professional before attempting it.

    • Precautions

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

  • Warm up before starting the exercise
  • Maintain proper form throughout the exercise
  • Keep your feet shoulder-width apart
  • Engage your core muscles
  • Avoid jerky movements
  • Start with small movements and gradually increase the range of motion
  • Keep your knees slightly bent
  • Avoid locking your knees
  • Do not lean too far to one side
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Parkinson’s disease
  • Multiple sclerosis
  • Stroke
  • Spinal cord injury
  • Cerebral palsy
  • Muscular dystrophy
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Balance disorders

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    Frequently asked questions

     

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