Tall kneel to 4 point exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Tall kneel to 4 point )

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Name of exercise  AROM lumbar tall kneel to 4 point (arms up)
Other names of exercise Tall kneel to 4 point
Description of exercise The tall kneel to 4 point exercise is a full-body movement that involves transitioning from a kneeling position to a 4-point position on the hands and knees. This exercise helps to improve core stability, balance, and coordination while also strengthening the muscles in the arms, shoulders, and legs. To perform this exercise, start in a tall kneeling position with the knees hip-width apart and the spine in a neutral position. From there, slowly lower down onto the hands and knees, keeping the core engaged and the back flat. Then, return to the starting position by pushing through the hands and lifting the knees off the ground. This exercise can be modified by using a stability ball or adding resistance bands for an extra challenge.
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
  • Begin in a tall kneeling position.
  • Maintain neutral spine by tightening abdominal muscles.
  • Lift arms over head.
  • Slowly lower arms and reach forward to touch the floor.
  • Movement should occur at the hips.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved core strength
  • Increased stability
  • Enhanced balance
  • Improved posture
  • Strengthened back muscles
  • Improved coordination
  • Increased flexibility
  • Improved overall body control
  • Reduced risk of injury
  • Improved athletic performance

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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

  • The Tall kneel to 4 point exercise should be avoided if you have any pre-existing injuries or pain in your knees, wrists, shoulders, or back. It is also not recommended if you have any balance issues or are pregnant. It is important to consult with a healthcare professional before attempting this exercise, especially if you have any underlying medical conditions or are recovering from an injury. Additionally, if you experience any discomfort or pain while performing this exercise, you should stop immediately and seek guidance from a qualified professional. It is always better to err on the side of caution and avoid this exercise if you are unsure or have any concerns about your ability to perform it safely.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Ensure proper form and alignment throughout the exercise
  • Start with a comfortable range of motion and gradually increase it
  • Engage core muscles to maintain stability
  • Keep the neck and spine in a neutral position
  • Avoid arching the back or rounding the shoulders
  • Breathe deeply and regularly throughout the exercise
  • Use a stable surface or mat to avoid slipping
  • Do not overextend or hyperextend the joints
  • Stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • spinal stenosis
  • fibromyalgia
  • chronic fatigue syndrome
  • multiple sclerosis
  • Parkinson’s disease
  • spinal cord injury
  • stroke
  • balance disorders
  • postural instability
  • muscle weakness
  • cerebral palsy
  • spinal cord compression
  • scoliosis
  • kyphosis
  • lordosis

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    Frequently asked questions

     

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