TKE against wall with ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( TKE against wall with ball )

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Name of exercise  Resist knee ext uni stand w/ball (TKE)
Other names of exercise TKE against wall with ball
Description of exercise The TKE against wall with ball exercise is a lower body strengthening exercise that targets the quadriceps muscles. To perform this exercise, stand facing a wall with a small ball placed between your knee and the wall. Keeping your back straight, slowly bend your knee and push the ball into the wall, contracting your quadriceps muscles. Hold for a few seconds and then slowly release. This exercise can be done with or without resistance from the ball, making it suitable for all fitness levels. It is a great way to isolate and strengthen the quadriceps muscles, which are important for everyday movements such as walking and climbing stairs.
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 with back against wall.
  • Place small ball behind knee.
  • Push back against ball.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise Static
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension

    Benefits of exercise

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

  • Improved core strength
  • Increased stability and balance
  • Enhanced coordination and body control
  • Strengthened back muscles
  • Improved posture
  • Increased flexibility and range of motion
  • Targeted abdominal muscles
  • Improved overall body strength
  • Enhanced athletic performance
  • Low-impact exercise option

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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

  • TKE (Terminal Knee Extension) against wall with ball exercise is a commonly prescribed exercise for strengthening the quadriceps muscles and improving knee stability. However, there are certain situations when this exercise should be avoided:Acute knee injuries: If you have recently injured your knee, it is important to avoid TKE against wall with ball exercise as it may aggravate the injury and delay the healing process.
  • Chronic knee pain: If you have chronic knee pain or a history of knee problems, this exercise may not be suitable for you. Consult with a healthcare professional before attempting this exercise.
  • Recent knee surgery: If you have undergone knee surgery, it is best to avoid TKE against wall with ball exercise until your doctor gives you the go-ahead.
  • Unstable knee joint: If you have an unstable knee joint or any condition that affects your balance, it is best to avoid this exercise as it involves standing on one leg.
  • Lack of proper form: TKE against wall with ball exercise requires proper form and technique to be effective and safe. If you are unable to maintain proper form, it is best to avoid this exercise.In summary, TKE against wall with ball exercise should be avoided if you have acute or chronic knee injuries, recent knee surgery, an unstable knee joint, or lack proper form. It is always best to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying knee issues.

    • 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
  • Ensure proper posture and alignment
  • Use a stable and sturdy wall for support
  • Keep the ball at chest level
  • Engage core muscles throughout the exercise
  • Avoid arching the back
  • Use controlled and slow movements
  • Do not overextend the knees
  • Keep the feet hip-width apart
  • Listen to your body and stop if you experience any pain or discomfort

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Tennis elbow
  • Golfer’s elbow
  • Bursitis
  • Tendinitis
  • Frozen shoulder
  • Thoracic outlet syndrome
  • Carpal tunnel syndrome
  • Cubital tunnel syndrome

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    Frequently asked questions

     

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