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

( Sideways weight shifts )

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Name of exercise  AROM stance with lateral weight shift.
Other names of exercise Sideways weight shifts
Description of exercise Sideways weight shifts are a type of exercise that involves shifting your weight from one side of your body to the other. This exercise can be done standing or sitting and helps to improve balance, coordination, and stability. To perform this exercise, start by standing with your feet shoulder-width apart and your arms at your sides. Shift your weight to one side while keeping your core engaged and your back straight. Hold for a few seconds before shifting your weight to the other side. Repeat this movement for several repetitions. You can also add variations to this exercise by incorporating arm movements or using a resistance band. Sideways weight shifts are a great way to strengthen your lower body and improve your overall balance and stability.
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 feet hip distance apart.
  • Shift weight over right leg, bending at the trunk slightly to left.
  • Return to upright.
  • Shift weight over left leg, bending at the trunk slightly to right.
  • Return to upright.
  • Repeat sequence.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Abdominal, Quadriceps, Hamstring, Outer Thigh, Inner Thigh
    Category of Exercise Balance
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Abduction, Adduction, Eversion, Inversion

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Better posture
  • Enhanced coordination
  • Stronger leg muscles
  • Improved stability
  • Increased flexibility
  • Better body awareness
  • Improved athletic performance
  • Reduced risk of injury

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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 weight shifts exercise should be avoided if you have any injuries or pain in your lower back, hips, or knees. It should also be avoided if you have balance issues or are at risk of falling. Pregnant women should also avoid this exercise as it puts extra strain on the abdominal muscles. If you have a history of spinal or hip injuries, it is best to consult with a medical professional before attempting this exercise. Additionally, if you are new to exercise or have not done this specific exercise before, it is important to start with caution and proper form to avoid injury.

    • 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 a stable and balanced stance
  • Keep the feet shoulder-width apart
  • Engage the core muscles throughout the exercise
  • Avoid jerky or sudden movements
  • Keep the knees slightly bent
  • Do not lean too far to one side
  • Keep the shoulders relaxed and down
  • Breathe evenly and continuously
  • Start with small movements and gradually increase range of motion

    • Helpful in Diseases

  • arthritis
  • Parkinson’s disease
  • multiple sclerosis
  • spinal cord injuries
  • stroke
  • cerebral palsy
  • muscular dystrophy
  • amyotrophic lateral sclerosis (ALS)
  • balance disorders
  • postural instability

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    Frequently asked questions

     

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