Stair stepping down (non recip) indep exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Stair stepping down (non recip) indep )

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Name of exercise  AROM stair stepping down (non recip) indep
Other names of exercise Stair stepping down (non recip) indep
Description of exercise Stair stepping down, also known as non-reciprocal independent exercise, is a form of lower body workout that involves stepping down from a raised platform, such as a step or stair, using only one leg at a time. This exercise primarily targets the quadriceps, hamstrings, and glutes, while also engaging the core muscles for stability and balance. It can be performed with bodyweight or added resistance, making it suitable for all fitness levels. Stair stepping down helps improve leg strength, balance, and coordination, while also providing a low-impact cardiovascular workout. It can be easily modified by adjusting the height of the platform or the speed of the movement, making it a versatile exercise for any fitness routine.
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 in front of child with hands close to their hips and shoulders for safety. It may help to have a safety belt at their waist.
  • Child shifts weight to right, bends right knee and and places left foot on step.
  • Child shifts weight to left foot and steps down so both feet are on step.
  • Continue to step down leading with the left leg.
  • Repeat exercise stepping with the right leg.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Plantarflexion, Dorsiflexion, Eversion, Supination, Depression, Elevation, Hyperextension, Reposition

    Benefits of exercise

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

  • Improved cardiovascular health
  • Increased leg strength
  • Enhanced balance and coordination
  • Increased calorie burn
  • Improved bone density
  • Can be done anywhere with stairs
  • Low impact on joints
  • Can be modified for different fitness levels
  • Can help with weight loss
  • Can be a quick and efficient workout

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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

  • Stair stepping down, also known as non-reciprocal independent exercise, can be a beneficial form of exercise for many individuals. However, there are certain situations where it may be best to avoid this type of exercise. Firstly, if you have any pre-existing injuries or conditions that may be aggravated by stair stepping down, it is important to consult with a healthcare professional before attempting this exercise. This includes any knee, ankle, or hip injuries, as well as balance or coordination issues. Additionally, if you are pregnant or have recently given birth, it is best to avoid stair stepping down as it can put excess strain on the pelvic floor muscles. This can increase the risk of pelvic floor dysfunction or prolapse. Furthermore, if you have any cardiovascular conditions or high blood pressure, stair stepping down may not be suitable as it can increase heart rate and blood pressure. Lastly, if you are feeling fatigued or unwell, it is best to avoid stair stepping down as it can be a high-impact exercise that requires strength and balance. It is important to listen to your body and avoid any exercises that may cause further strain or injury.

    • Precautions

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

  • Encourage child to not use rail, but show them how to place hand on wall if needed with a falter or loss of balance.

    • Helpful in Diseases

  • Parkinson’s disease
  • Multiple sclerosis
  • Cerebral palsy
  • Muscular dystrophy
  • Spinal cord injury
  • Stroke
  • Amyotrophic lateral sclerosis (ALS)
  • Guillain-Barré syndrome
  • Friedreich’s ataxia
  • Post-polio syndrome

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    Frequently asked questions

     

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