Sideways functional step down touch w/leg rotation exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sideways functional step down touch w/leg rotation )

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Name of exercise  Func step down touch – sideways w/leg rotn
Other names of exercise Sideways functional step down touch w/leg rotation
Description of exercise The sideways functional step down touch with leg rotation exercise is a lower body movement that targets the glutes, quads, and hamstrings. To perform this exercise, stand sideways on a step or elevated surface with one foot on the step and the other on the ground. Slowly lower yourself down by bending the knee of the elevated leg and reaching for the ground with the opposite hand. As you reach down, rotate your torso and leg towards the ground, engaging your core and glutes. Return to the starting position by pushing through the heel of the elevated foot and squeezing the glutes. Repeat on the other side and continue alternating for a complete set. This exercise helps improve balance, stability, and strength in the lower body.
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 step.
  • Step down and sideways to left leading with left foot.
  • Turn foot outward to left and touch heel to floor, return back to step.
  • 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 Medium
    Direction of Exercise Flextion, Rotation
    Type of Action Flexion, Rotation, Eversion, Plantarflexion, Abduction

    Benefits of exercise

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

  • Improved balance
  • Increased hip mobility
  • Strengthened glutes
  • Improved coordination
  • Increased lateral movement ability
  • Improved stability
  • Strengthened core
  • Improved proprioception
  • Reduced risk of injury
  • Improved 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 Sideways functional step down touch with leg rotation exercise should be avoided in certain situations to prevent injury or exacerbation of existing conditions. This exercise requires balance, coordination, and strength in the lower body, particularly in the ankles, knees, and hips. Therefore, it should be avoided if an individual has a recent or recurring injury in these areas. Additionally, those with chronic joint pain, arthritis, or instability in the lower body may find this exercise too challenging and should avoid it. Pregnant women or individuals with balance issues should also avoid this exercise as it may increase the risk of falls. If any discomfort or pain is experienced during the exercise, it should be stopped immediately. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying medical 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
  • Maintain proper form and alignment throughout the movement
  • Engage your core muscles to stabilize your body
  • Use a stable and secure surface to step down onto
  • Start with a slow and controlled movement
  • Keep your weight evenly distributed on both legs
  • Avoid locking your knees or hyperextending your joints
  • Do not let your knees collapse inwards
  • Keep your feet parallel and avoid turning them outwards
  • Stop the exercise if you feel any pain or discomfort.

    • Helpful in Diseases

  • ACL injury
  • Ankle sprain
  • Arthritis
  • Bursitis
  • Hip impingement
  • Knee osteoarthritis
  • Patellar tendinitis
  • Plantar fasciitis
  • Tendinopathy

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    Frequently asked questions

     

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