Step ups on BOSU® exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Step ups on BOSU® )

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Name of exercise  AROM knee step up w/BOSU®
Other names of exercise Step ups on BOSU®
Description of exercise Step ups on BOSU® is a challenging exercise that targets the lower body muscles, including the glutes, quads, and hamstrings. It involves stepping onto a BOSU® ball with one foot and then bringing the other foot up to meet it, before stepping back down. This exercise requires balance and stability, as well as strength and coordination. By performing step ups on BOSU®, you can improve your overall lower body strength and stability, as well as enhance your balance and coordination. It is a great addition to any workout routine 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 behind BOSU.
  • Step onto BOSU.
  • Step down, leading with same leg.
  • Repeat.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Plantarflexion, Dorsiflexion, Abduction, Adduction

    Benefits of exercise

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

  • Increased balance and stability
  • Improved coordination
  • Engages core muscles
  • Targets glutes, quads, and hamstrings
  • Low impact on joints
  • Can be modified for different fitness levels
  • Enhances athletic performance
  • Helps develop single-leg strength
  • Improves proprioception
  • Challenges and strengthens ankle and foot muscles

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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

  • Step ups on BOSU® can be a great exercise for improving balance, coordination, and lower body strength. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have any existing injuries or pain in your lower body, it is important to consult with a medical professional before attempting this exercise. Step ups on BOSU® can put added stress on the knees, ankles, and hips, so it is important to ensure that your body is ready for this type of movement.Additionally, if you are new to exercise or have poor balance, it may be best to start with a stable surface before progressing to the BOSU®. This will help prevent any falls or injuries.Lastly, if you have any medical conditions that may be aggravated by this exercise, such as vertigo or inner ear issues, it is best to avoid step ups on BOSU®. Always listen to your body and modify or avoid any exercises that do not feel safe or comfortable for you.

    • Precautions

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

  • Wear proper athletic shoes
  • Ensure the BOSU® is stable and level
  • Start with a lower step height
  • Keep your core engaged
  • Use slow and controlled movements
  • Keep your knees in line with your toes
  • Use your arms for balance
  • Avoid locking your knees at the top
  • Do not lean too far forward or backward
  • Listen to your body and take breaks as needed

    • Helpful in Diseases

  • Arthritis
  • Knee pain
  • Ankle pain
  • Hip pain
  • Balance disorders

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    Frequently asked questions

     

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