Sitting chair knee bend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting chair knee bend )

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Name of exercise  Stretch knee flx sitting
Other names of exercise Sitting chair knee bend
Description of exercise The sitting chair knee bend exercise is a simple yet effective workout that targets the quadriceps muscles in the front of the thigh. To perform this exercise, sit on a chair with your feet flat on the ground and your back straight. Slowly lift one foot off the ground and extend your leg straight out in front of you. Then, slowly lower your foot back to the ground, bending your knee and bringing your foot back to the starting position. Repeat this movement for the desired number of repetitions, then switch legs. This exercise can help improve leg strength, stability, and balance. It is also a great option for those with limited mobility or injuries.
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
  • Sit in chair.
  • Bend involved knee to 90 degrees and place foot flat as shown.
  • Gently move chair forward.
  • Do not let foot move.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension

    Benefits of exercise

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

  • Strengthening of leg muscles
  • Improved balance and stability
  • Increased flexibility in the knees
  • Improved range of motion in the hips
  • Enhanced coordination and motor skills
  • Reduced risk of knee injuries
  • Improved posture
  • Increased blood flow to the lower body
  • Improved overall lower body strength
  • Can be modified for all fitness levels

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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 sitting chair knee bend exercise should be avoided if you have any knee injuries or pain, as it puts pressure on the knee joints. It should also be avoided if you have a history of knee surgeries or have recently undergone a knee replacement. Pregnant women should also avoid this exercise as it can cause strain on the lower back and pelvic area. If you experience any discomfort or pain while performing the exercise, it is important to stop and consult with a healthcare professional. Additionally, individuals with balance issues or difficulty standing up from a seated position should avoid this exercise to prevent falls and injuries.

    • 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 technique throughout the exercise
  • Start with a comfortable range of motion and gradually increase as you become more comfortable
  • Keep your back straight and avoid rounding your shoulders
  • Engage your core muscles to support your back
  • Avoid locking your knees at the top of the movement
  • Use a chair with a stable base and make sure it is positioned on a flat surface
  • Keep your feet firmly planted on the ground
  • Avoid jerky or sudden movements
  • Listen to your body and stop if you experience any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • osteoarthritis
  • rheumatoid arthritis
  • knee pain
  • joint stiffness

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    Frequently asked questions

     

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