Assisted ankle pull up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Assisted ankle pull up )

View Report

–

Name of exercise  AAROM ankle DF w/elastic
Other names of exercise Assisted ankle pull up
Description of exercise The assisted ankle pull up exercise is a strength training exercise that targets the muscles in the upper back, shoulders, and arms. It involves using a pull-up bar or a suspension trainer to assist in pulling the body up towards the bar. The feet are placed on a platform or a bench, and the body is pulled up using the arms while keeping the back straight. This exercise is great for beginners or those who struggle with traditional pull-ups, as it allows for controlled and gradual progress towards building upper body strength. It also helps improve grip strength and overall upper body stability.
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
  • Sit as shown, knee straight, calf supported.
  • Grasp elastic and loop around ball of foot.
  • Move foot toward shin, allowing elastic to assist.
  • Return to start position and repeat.

    • –

    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise AAROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Dorsiflexion, Eversion, Flexion, Supination, Extension, Plantarflexion, Abduction, Elevation

    Benefits of exercise

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

  • Increased ankle flexibility
  • Improved balance
  • Strengthened ankle muscles
  • Reduced risk of ankle injuries
  • Improved overall lower body strength
  • Increased range of motion in ankles
  • Improved coordination
  • Improved posture
  • Increased ankle stability
  • Improved ankle mobility

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Assisted ankle pull up exercise should be avoided if you have any pre-existing ankle or foot injuries, such as sprains or strains. It is also not recommended for individuals with weak ankles or a history of ankle instability. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult a medical professional. Additionally, pregnant women and individuals with balance issues should avoid this exercise. It is always important to listen to your body and avoid any exercises that may aggravate existing injuries or conditions. If in doubt, consult a healthcare professional before attempting this exercise.

    • 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 light weight and gradually increase as you get comfortable
  • Keep your core engaged throughout the exercise
  • Avoid jerky or sudden movements
  • Do not overextend your ankle
  • Use a stable and secure surface to pull up from
  • Do not push through any pain or discomfort
  • Take breaks and rest as needed
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Sprained ankle
  • Plantar fasciitis
  • Achilles tendonitis
  • Ankle arthritis
  • Ankle instability
  • Ankle impingement
  • Ankle sprain prevention

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleSitting passive ankle circles exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleAssisted ankle pull out exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR