Sitting step practice exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting step practice )

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Name of exercise  AROM hip/knee flx – ankle DF
Other names of exercise Sitting step practice
Description of exercise Sitting step practice exercise is a form of low-impact physical activity that involves stepping up and down on a sturdy platform or step bench while remaining seated. It is a great way to improve cardiovascular fitness, strengthen leg muscles, and improve balance and coordination. The exercise can be modified to suit different fitness levels by adjusting the height of the step and the speed of the movements. It is a popular exercise for seniors and those with limited mobility as it provides a safe and effective way to stay active. Regular practice of sitting step exercises can also help in maintaining a healthy weight and reducing the risk of chronic diseases.
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 a straight back chair.
  • Place both feet flat on floor.
  • Lift the ball of your foot up while raising knee up.
  • Move foot forward, and touch the floor with your heel.
  • Lift foot up and return to start position.
  • Repeat with other leg.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Elevation, Depression, Rotation, Circumduction, Supination, Pronation, Dorsiflexion, Plantarflexion, Retraction, Reposition

    Benefits of exercise

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

  • Improved balance
  • Strengthened leg muscles
  • Increased coordination
  • Improved posture
  • Improved cardiovascular health
  • Improved mobility
  • Low impact exercise
  • Increased muscle endurance
  • Improved mental focus
  • Improved flexibility

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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 step practice exercise should be avoided in certain situations to prevent any potential harm or injury. It is important to consult with a healthcare professional before starting this exercise, especially if you have any pre-existing medical conditions or injuries. If you experience any pain or discomfort while performing this exercise, it is important to stop immediately and seek medical advice. Additionally, this exercise should be avoided if you are pregnant or have recently undergone surgery. It is also not recommended for individuals with balance issues or those who are prone to falls. It is always best to err on the side of caution and avoid this exercise if you are unsure about its safety for your specific situation.

    • Precautions

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

  • Warm up before starting
  • Maintain proper posture
  • Use a stable and comfortable chair
  • Avoid sudden or jerky movements
  • Keep feet flat on the ground
  • Engage core muscles
  • Start with low intensity and gradually increase
  • Take breaks if feeling fatigued
  • Use proper breathing techniques
  • Stop if experiencing pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Chronic obstructive pulmonary disease (COPD)
  • Heart disease
  • Parkinson’s disease
  • Multiple sclerosis
  • Spinal cord injuries
  • Stroke
  • Muscular dystrophy
  • Fibromyalgia
  • 1Chronic fatigue syndrome
  • 1
  • Rheumatoid arthritis
  • 1
  • Osteoarthritis
  • 1
  • Cerebral palsy
  • 1
  • Scoliosis
  • 1
  • Ankylosing spondylitis
  • 1
  • Chronic pain
  • 1
  • Postural orthostatic tachycardia syndrome (POTS)
  • 1
  • Diabetic neuropathy
  • 20. Guillain-Barre syndrome.

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    Frequently asked questions

     

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