Stability trainer Thera-band outside kicks exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Stability trainer Thera-band outside kicks )

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Name of exercise  Resist hip abd uni w/Stability Trainer/Elastic
Other names of exercise Stability trainer Thera-band outside kicks
Description of exercise The Stability trainer Thera-band outside kicks exercise is a challenging workout that targets the lower body muscles, specifically the glutes, hamstrings, and quadriceps. This exercise involves standing on a stability trainer, such as a Bosu ball, while holding a Thera-band resistance band around the ankles. The individual then performs a series of kicks to the side, working against the resistance of the band to improve stability and balance. This exercise not only strengthens the leg muscles, but also engages the core for better balance and coordination. It is a great addition to any fitness routine and can be modified for different fitness levels by adjusting the resistance of the band.
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
  • Attach Thera-Band® resistance to ankle of right leg and attach band to secure object.
  • Stand and balance on left leg on Stability Trainer as shown.
  • Maintain balance while slowly kicking outward with Thera-Band® leg, keeping knees straight.
  • Return to start position and repeat.
  • Repeat with left leg.
  • Use support as needed.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps, Hamstring, Outer Thigh
    Category of Exercise Balance, Stabilization
    Type of Exercise __
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Abduction
    Type of Action Abduction, Circumduction, Elevation

    Benefits of exercise

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

  • Improved balance
  • Increased lower body strength
  • Enhanced core stability
  • Improved coordination
  • Increased flexibility
  • Improved posture
  • Reduced risk of injury
  • Better control and stability during movement
  • Increased muscle endurance
  • Can be done anywhere with minimal equipment

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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

  • Stability trainer Thera-band outside kicks exercise is a great way to improve balance and strengthen the muscles in the legs and core. However, there are certain situations where it may be best to avoid this exercise:Recent injury: If you have recently injured your legs, ankles, or feet, it is best to avoid this exercise until you have fully recovered. Performing this exercise could put too much strain on the injured area and delay the healing process.
  • Unstable surface: This exercise requires the use of a stability trainer, which can be an unstable surface. If you have trouble maintaining balance on the stability trainer, it is best to avoid this exercise to prevent falls and further injuries.
  • Lack of strength or stability: If you are new to exercise or have weak legs and core muscles, it may be best to avoid this exercise until you have built up enough strength and stability. Starting with simpler exercises and gradually building up to this one can help prevent injury.
  • Dizziness or vertigo: If you experience dizziness or vertigo, it is best to avoid this exercise. The quick movements and changes in position could worsen these symptoms and put you at risk for falls.
  • Pregnancy: If you are pregnant, it is best to avoid this exercise. The balance and stability required may be difficult to maintain during pregnancy, and there is a risk of falling and injuring yourself or the baby.It is always important to listen to your body and consult with a doctor or physical therapist if you have any concerns or limitations before attempting this or any other exercise.

    • Precautions

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

  • Progress exercise by performing with eyes closed.

    • Helpful in Diseases

  • ankle sprains
  • balance disorders
  • knee pain
  • ankle instability
  • arthritis
  • stroke recovery
  • multiple sclerosis
  • Parkinson’s disease
  • cerebral palsy
  • post-surgery rehabilitation

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    Frequently asked questions

     

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