Single leg out Bosu balance exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg out Bosu balance )

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Name of exercise  AROM hip single leg side w/BOSU
Other names of exercise Single leg out Bosu balance
Description of exercise Single leg out Bosu balance exercise is a challenging workout that targets the core muscles, improves balance and stability, and strengthens the legs. To perform this exercise, stand on a Bosu ball with one foot in the center and the other leg extended out to the side. Engage your core and maintain a straight posture as you slowly lower your body by bending the standing knee. Hold for a few seconds and then return to the starting position. This exercise requires coordination and control to maintain balance on the unstable surface of the Bosu ball. It is a great addition to any workout routine for improving 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 on BOSU.
  • Extend leg out to side.
  • Hold and balance.
  • Repeat.
  • Perform sets on standing on opposite leg.

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    Video Tutorial

     

    Body Part Hip, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Outer Thigh, Calf or Foot
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Abduction
    Type of Action Abduction, Extension, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Better coordination
  • Enhanced stability
  • Improved posture
  • Increased lower body strength
  • Improved proprioception
  • Increased ankle stability
  • Improved hip stability
  • Improved overall body awareness

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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 single leg out Bosu balance exercise should be avoided if you have any existing injuries or pain in your ankles, knees, or hips. This exercise puts a lot of strain on these joints and could aggravate any existing issues. It should also be avoided if you have poor balance or stability, as this exercise requires a strong core and good balance to be performed safely and effectively. Additionally, if you are pregnant or have any medical conditions that affect your balance or coordination, it is best to avoid this exercise. It is always important to consult with a medical professional before starting any new exercise routine, especially if you have any concerns about your ability to perform certain movements safely.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Use a stable surface to place the Bosu ball on
  • Start with a lower intensity and gradually increase difficulty
  • Engage your core muscles throughout the exercise
  • Keep your standing leg slightly bent to maintain stability
  • Avoid looking down at your feet, keep your gaze forward
  • Use your arms for balance if needed
  • Keep your movements slow and controlled
  • Do not hold your breath, remember to breathe
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • ACL injuries
  • Ankle sprains
  • Knee pain
  • Plantar fasciitis
  • Hip pain
  • Lower back pain
  • Osteoporosis
  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke recovery
  • Arthritis
  • Fibromyalgia
  • Postural instability
  • Muscle imbalances
  • Core weakness
  • Coordination and balance issues

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    Frequently asked questions

     

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