Weighted wall knee stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Weighted wall knee stretch )

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Name of exercise  AAROM knee flx supine at wall w/wt
Other names of exercise Weighted wall knee stretch
Description of exercise The weighted wall knee stretch exercise is a stretching movement that targets the muscles in the lower body, specifically the quadriceps. To perform this exercise, stand facing a wall with your feet hip-width apart. Place a weight (such as a dumbbell or medicine ball) behind your knee, holding it in place with your hands. Slowly bend your knee and lower your body towards the ground, keeping your back straight and your weight on your heels. Hold this position for a few seconds, then slowly return to the starting position. This exercise helps to improve flexibility and strength in the quadriceps, and can also help to alleviate knee pain and discomfort.
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
  • Place weight on ankle of involved leg.
  • Lie on back, hip flexed, knee bent, foot on wall, as shown.
  • Slowly bend knee toward the floor.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise AAROM
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Plantarflexion, Abduction

    Benefits of exercise

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

  • Increased flexibility
  • Improved range of motion
  • Strengthened quadriceps
  • Enhanced balance and stability
  • Improved posture
  • Reduced risk of knee injuries
  • Increased muscle endurance
  • Improved athletic performance
  • Better coordination
  • Reduced knee pain

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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

  • Weighted wall knee stretch exercise should be avoided if you have any knee injuries or pain. This exercise puts a lot of pressure on the knees and can worsen existing injuries or cause new ones. It is also not recommended for individuals with arthritis or osteoporosis as the added weight can put too much strain on the joints and bones. Pregnant women should also avoid this exercise as it may affect their balance and stability. If you experience any discomfort or pain during the exercise, stop immediately and consult a medical professional. 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 a suitable weight for your fitness level
  • Keep your back straight and engage your core muscles
  • Do not push yourself beyond your comfort level
  • Avoid sudden or jerky movements
  • Maintain proper form throughout the exercise
  • Listen to your body and stop if you feel any pain or discomfort
  • Do not hold your breath, remember to breathe regularly
  • Use a padded mat or cushion for your knees
  • Consult a trainer or doctor before attempting the exercise if you have any pre-existing injuries or medical conditions

    • Helpful in Diseases

  • Knee pain
  • Osteoarthritis
  • Patellofemoral pain syndrome
  • IT band syndrome
  • Patellar tendinitis
  • Chondromalacia patella

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    Frequently asked questions

     

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