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

( Stair stepping down (recip) w/rail )

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Name of exercise  AROM stair stepping down (recip) w/rail
Other names of exercise Stair stepping down (recip) w/rail
Description of exercise Stair stepping down (recip) with rail exercise is a low-impact cardio workout that involves stepping up and down a set of stairs while holding onto a rail for support. This exercise targets the lower body muscles, including the glutes, quadriceps, and calves, while also engaging the core for stability. The repetitive motion of stepping up and down the stairs helps to improve cardiovascular endurance and can also be beneficial for strengthening and toning the leg muscles. The added support of the rail allows for a safer and more controlled movement, making this exercise suitable for individuals of all fitness levels. It can be easily incorporated into a workout routine and can be modified by increasing or decreasing the speed or number of steps.
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 lightly supporting their hips and shoulders. It may help to have a safety belt at their waist.
  • Child holds onto rail.
  • 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

    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 High
    Direction of Exercise Flextion, Extenstion
    Type of Action Dorsiflexion, Plantarflexion, Eversion, Inversion, Flexion, Extension

    Benefits of exercise

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

  • Lowers risk of heart disease
  • Builds leg strength
  • Improves balance and coordination
  • Burns calories and aids in weight loss
  • Increases cardiovascular endurance
  • Tones lower body muscles
  • Can be done indoors or outdoors
  • Requires minimal equipment
  • Can be modified for different fitness levels
  • Can be incorporated into a full body workout routine

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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) with a rail is an exercise that involves stepping down a set of stairs while holding onto a rail for support. This exercise can be beneficial for improving balance, coordination, and lower body strength. However, there are certain situations where it should be avoided.Firstly, individuals with knee or ankle injuries should avoid this exercise as it can put additional stress on these joints. Pregnant women, individuals with vertigo or dizziness, and those with balance issues should also avoid this exercise. Additionally, if the stairs are wet or slippery, it is best to avoid this exercise to prevent falls and injuries.It is important to consult with a healthcare professional before attempting this exercise, especially if you have any pre-existing medical conditions or injuries. It is also crucial to listen to your body and stop the exercise if you experience any pain or discomfort. Overall, it is best to avoid stair stepping down with a rail if you have any health concerns or if the environment is not safe.

    • Precautions

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

  • Wear proper footwear
  • Ensure the rail is sturdy and secure
  • Keep your body weight evenly distributed
  • Keep your back straight
  • Use caution when stepping down to avoid losing balance
  • Avoid sudden movements
  • Use the rail for support and balance
  • Take breaks if feeling fatigued
  • Be aware of your surroundings
  • Do not rush or move too quickly.

    • Helpful in Diseases

  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke
  • Muscular dystrophy
  • Spinal cord injury
  • Cerebral palsy
  • Huntington’s disease
  • Amyotrophic lateral sclerosis (ALS)
  • Friedreich’s ataxia
  • Peripheral neuropathy

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    Frequently asked questions

     

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