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

( Stair stepping down (non recip) w/rail )

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Name of exercise  AROM stair stepping down (non recip) w/rail
Other names of exercise Stair stepping down (non recip) w/rail
Description of exercise Stair stepping down (non recip) w/rail exercise is a lower body workout that involves stepping down on a set of stairs while holding onto a rail for balance. This exercise targets the muscles in the legs, including the quadriceps, hamstrings, and calves. It also engages the core muscles for stability and balance. To perform this exercise, stand facing the stairs and hold onto the rail with one hand. Step down with one foot, bending the knee and pushing through the heel to lower yourself down. Then, step back up and repeat with the other foot. This exercise can be modified by increasing or decreasing the height of the stairs and adjusting the pace for a more challenging or easier workout.
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 your hands lightly at their hips and shoulders. It may help to have a safety belt at their waist.
  • Child holds rail with one hand.
  • Child shifts weight to right, bends right knee 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

    https://www.youtube.com/watch?v=Tqdd9DB9wcg%26pp=ygUOI3dpdGhvdXRzdGFpcnM%253D

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise Child (Pedia)
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Dorsiflexion, Eversion, Plantarflexion, Abduction, Elevation

    Benefits of exercise

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

  • Increased cardiovascular endurance
  • Improved leg strength
  • Better balance and coordination
  • Increased calorie burn
  • Low impact on joints
  • Can be done indoors or outdoors
  • Can be modified for different fitness levels
  • Can be incorporated into a full body workout
  • Can be done with or without equipment
  • Can help with weight loss goals

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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 (non recip) with a rail is a great exercise for building lower body strength and improving balance. However, there are certain situations where it may be best to avoid this exercise:If you have a knee or ankle injury: Stair stepping down puts a lot of stress on the knees and ankles, so if you have a pre-existing injury in these areas, it may be best to avoid this exercise.
  • If you have difficulty with balance: Stair stepping down requires good balance and coordination. If you struggle with balance, it may be safer to avoid this exercise or modify it by using a lower step or holding onto a rail with both hands.
  • If you are pregnant: During pregnancy, the body undergoes many changes and the center of gravity shifts. Stair stepping down may increase the risk of falling, so it is best to avoid this exercise during pregnancy.
  • If you have a heart condition: Stair stepping down can be a strenuous exercise, so if you have a heart condition or any other cardiovascular issues, it is important to consult with a doctor before attempting this exercise.
  • If you are feeling fatigued or unwell: It is important to listen to your body and avoid strenuous exercises if you are feeling fatigued or unwell. Stair stepping down can be physically demanding, so it is best to avoid it if you are not feeling your best.

    • Precautions

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

  • Use proper footwear
  • Warm up before starting
  • Keep your back straight
  • Hold onto the rail for support
  • Step down one step at a time
  • Keep your knees slightly bent
  • Avoid looking down
  • Engage your core muscles
  • Take breaks if needed
  • Slow and controlled movements

    • Helpful in Diseases

  • Parkinson
  • Osteoarthritis
  • Multiple sclerosis

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    Frequently asked questions

     

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