Standing toe lock sideways exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Standing toe lock sideways )

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Name of exercise  Standing Toe Lock Sideways
Other names of exercise Standing toe lock sideways
Description of exercise The standing toe lock sideways exercise is a lower body exercise that targets the muscles in the legs, particularly the glutes, quads, and hamstrings. To perform this exercise, stand with your feet shoulder-width apart and your arms at your sides. Lift one leg off the ground and bring it out to the side, keeping your knee straight. As you do this, reach down with the opposite hand and grab onto your toes. Hold this position for a few seconds, then release and repeat on the other side. This exercise helps improve balance, flexibility, and strengthens the muscles in the legs and hips. It can also help prevent injuries and improve overall lower body strength.
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
  • Standing on one leg, bring other leg up, grasp big toe with hand and straighten leg out to side.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Inner Thigh, Calf or Foot
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Abduction
    Type of Action Abduction, Eversion, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Increased ankle mobility
  • Strengthened calf muscles
  • Improved posture
  • Increased hip flexibility
  • Improved coordination
  • Strengthened core muscles
  • Improved stability
  • Improved lower body strength
  • Improved range of motion

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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

  • Standing toe lock sideways exercise should be avoided if you have any existing knee or ankle injuries or pain. This exercise puts a lot of pressure on these joints and can worsen any existing conditions. It is also not recommended for individuals with balance issues or those who are pregnant. If you experience any discomfort or pain while performing this exercise, it is best to stop and consult with a medical professional. Additionally, if you have any hip or lower back problems, it is important to avoid this exercise as it can put strain on those areas. It is always important to listen to your body and avoid any exercises that may cause harm.

    • Precautions

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

  • Warm up properly before starting the exercise.
  • Use proper form and technique to avoid injury.
  • Start with a lower weight and gradually increase as you become comfortable with the exercise.
  • Keep your core engaged and maintain a stable stance.
  • Avoid overextending your legs or locking your knees.
  • Keep your back straight and avoid rounding your shoulders.
  • Avoid jerky movements and maintain a smooth and controlled motion.
  • Do not hold your breath, remember to breathe throughout the exercise.
  • Use a spotter or assistance if needed, especially when using heavier weights.
  • Stop immediately if you feel any pain or discomfort and consult a doctor if necessary.

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendonitis
  • Bunions
  • Hammer toe
  • Metatarsalgia
  • Morton’s neuroma
  • Hallux valgus
  • Flat feet
  • Foot and ankle sprains
  • Overpronation

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    Frequently asked questions

     

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