VMO wall slide exercise : How to do, Benefits, Side Effects, Uses, Precautions

( VMO wall slide )

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Name of exercise  AROM knee wall slide bil for VMO
Other names of exercise VMO wall slide
Description of exercise VMO (vastus medialis oblique) wall slide exercise is a low-impact strengthening exercise that targets the VMO muscle in the quadriceps. To perform this exercise, stand with your back against a wall, feet shoulder-width apart and a few inches away from the wall. Slowly slide down the wall, bending your knees until they reach a 90-degree angle. Make sure your knees are in line with your toes and your back is against the wall. Hold this position for a few seconds, then slowly slide back up to the starting position. This exercise helps to improve knee stability, balance, and overall strength in the quadriceps muscles. It is commonly used in physical therapy to rehabilitate knee injuries and prevent future injuries.
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
  • Lean on wall, feet approximately 12 inches from wall, shoulder distance apart.
  • Place ball or pillow between knees.
  • Bend knees to 45 degrees.
  • Return to starting position.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion

    Benefits of exercise

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

  • Strengthening of VMO muscle
  • Improved knee stability
  • Reduced risk of knee injuries
  • Increased range of motion in the knee joint
  • Improved balance and coordination
  • Can be done with minimal equipment
  • Can be modified for different fitness levels
  • Helps with patellofemoral pain syndrome
  • Can be incorporated into a full body workout
  • Can be done anywhere, anytime

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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 VMO wall slide exercise should be avoided if you have any knee injuries or conditions such as patellofemoral pain syndrome, patellar tendinitis, or meniscus tears. This exercise puts pressure on the knee joint and can exacerbate these conditions, causing further pain and discomfort. It should also be avoided if you are experiencing acute knee pain or have recently had knee surgery. Additionally, individuals with poor balance or stability should avoid this exercise as it requires standing on one leg. If you are unsure about your ability to perform this exercise safely, it is best to consult a physical therapist or doctor before attempting it.

    • 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
  • Start with a low number of repetitions and gradually increase
  • Listen to your body and stop if you experience any pain
  • Keep your back straight and core engaged
  • Use a stable surface to lean against
  • Keep your feet shoulder-width apart
  • Avoid locking your knees
  • Do not push beyond your range of motion
  • Consult a professional if you have any knee or hip injuries.

    • Helpful in Diseases

  • osteoarthritis
  • osteoporosis
  • chronic obstructive pulmonary disease (COPD)
  • multiple sclerosis
  • Parkinson’s disease
  • cerebral palsy
  • spinal cord injuries
  • stroke
  • rheumatoid arthritis
  • fibromyalgia

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    Frequently asked questions

     

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