Sideways functional lunge and rotate exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sideways functional lunge and rotate )

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Name of exercise  Func lunge – sideways w/rotn
Other names of exercise Sideways functional lunge and rotate
Description of exercise The sideways functional lunge is a lower body exercise that targets the glutes, quads, and hamstrings. It involves stepping out to the side and bending the knee to lower the body into a lunge position, while keeping the other leg straight. This exercise helps to improve balance, stability, and coordination while also strengthening the muscles in the legs and hips. It can be modified by adding weights or resistance bands for an added challenge. The sideways functional lunge is a great addition to any workout routine, as it targets multiple muscle groups and can be easily incorporated into a full-body workout.
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 on both legs.
  • Step sideways with right leg to the right, turning foot and trunk in same direction as shown.
  • Head should be in line with knee.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise __
    Type of Action Flexion, Rotation, Circumduction

    Benefits of exercise

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

  • Improved balance
  • Increased hip mobility
  • Strengthened glutes
  • Engaged core muscles
  • Improved coordination
  • Increased stability in the lower body
  • Strengthened quadriceps
  • Improved range of motion in the hips
  • Improved posture
  • Increased leg and hip strength

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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 Sideways functional lunge exercise should be avoided if you have any existing knee, hip, or ankle injuries. This exercise puts a lot of stress on these joints and can worsen any existing conditions. Additionally, if you have poor balance or stability, it is best to avoid this exercise as it requires a significant amount of coordination and control. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and pelvic floor. If you experience any pain or discomfort during this exercise, it is important to stop immediately and consult a medical professional. It is always best to consult with a trainer or doctor before attempting any new exercises, especially if you have any pre-existing conditions.

    • 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
  • Ensure proper form and technique
  • Use a stable surface to perform the exercise
  • Engage core muscles throughout the movement
  • Keep the back straight and avoid rounding the shoulders
  • Do not let the knee extend past the toes
  • Use a light weight or no weight at all to start
  • Take breaks and rest if feeling fatigued
  • Avoid locking the knees at any point during the exercise
  • Listen to your body and stop if feeling pain or discomfort

    • Helpful in Diseases

  • osteoarthritis
  • knee pain
  • hip pain
  • low back pain
  • sciatica
  • osteoporosis
  • fibromyalgia
  • multiple sclerosis
  • Parkinson’s disease
  • cerebral palsy

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    Frequently asked questions

     

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