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

( Stair stepping down (recip) indep )

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Name of exercise  AROM stair stepping down (recip) indep
Other names of exercise Stair stepping down (recip) indep
Description of exercise Stair stepping down, also known as reciprocal exercise, is a form of independent exercise that involves stepping down from a raised platform or step repeatedly. It is a low-impact aerobic exercise that primarily targets the lower body muscles, including the calves, quadriceps, and glutes. This exercise can be performed on a set of stairs, a step platform, or a sturdy box. To perform this exercise, one foot is placed on the step while the other foot is on the ground, and then the roles are reversed. This repetitive motion helps to improve balance, coordination, and strength in the lower body. Stair stepping down is a great way to increase cardiovascular endurance and can be modified to suit different fitness levels.
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 for safety. It may help to have a safety belt at their waist.
  • Child shifts weight to right, bends right knee and lowers left foot to step.
  • Child shifts weight to left foot and steps down and through to next step with right leg.
  • Continue down the stairs in this alternating manner.

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    Video Tutorial

     

    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 High
    Direction of Exercise Flextion, Extenstion
    Type of Action Plantarflexion

    Benefits of exercise

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

  • Builds lower body strength
  • Increases cardiovascular endurance
  • Improves balance and coordination
  • Tones leg muscles
  • Burns calories and aids in weight loss
  • Can be done anywhere with stairs
  • Low impact exercise
  • Boosts energy and mood
  • Can be modified for different fitness levels
  • Requires 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

  • Stair stepping down (recip) independent exercise should be avoided in certain situations to prevent injury and maximize effectiveness. One should avoid this exercise if they have any existing knee or ankle injuries, as the repetitive motion can aggravate these areas. Additionally, individuals with balance issues or vertigo should avoid this exercise as it requires coordination and can increase the risk of falling. Pregnant women should also avoid this exercise as it puts extra strain on the pelvic floor muscles. It is also not recommended for individuals with osteoporosis or low bone density, as it can put excessive stress on the joints and bones. If any discomfort or pain is experienced during this exercise, it should be stopped immediately. It is always important to consult with a healthcare professional before starting any new exercise routine.

    • Precautions

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

  • Encourage not using rail, but show how to use wall if a falter or loss of balance occurs.

    • Helpful in Diseases

  • Parkinson’s disease
  • Cerebellar ataxia
  • Multiple sclerosis
  • Stroke
  • Spinal cord injury
  • Muscular dystrophy
  • Amyotrophic lateral sclerosis (ALS)

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    Frequently asked questions

     

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