Elastic side hop exercise : How to do, Benefits, Side Effects, Uses, Precautions

Elastic side hop : How to do, Benefits, Side Effects, Uses, Precautions ( Elastic side hop )

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Name of exercise  Resist knee side to side hop w/elastic
Other names of exercise Elastic side hop
Description of exercise Elastic side hop is a plyometric exercise that involves jumping from side to side using an elastic band for resistance. This exercise helps to improve lower body strength, balance, and coordination. To perform this exercise, stand with your feet shoulder-width apart and place an elastic band around your ankles. Begin by jumping to the side, keeping your feet together, and then quickly jumping back to the starting position. Repeat this movement for a specific number of reps or for a set time. This exercise can be modified by increasing the distance between jumps or by using a stronger resistance band. It is a great addition to any workout routine for athletes or individuals looking to improve their agility and explosiveness.
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
  • Attach elastic to secure object to the side as shown.
  • Loop elastic around waist.
  • Hop sideways landing on the opposite leg and return.
  • Repeat exercise hopping to other side.

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    Video Tutorial

    EX1619/YTB/Link

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Quadriceps, Hamstring, Outer Thigh, Inner Thigh, Calf or Foot
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion, Abduction, Adduction
    Type of Action Abduction, Elevation, Extension, Plantarflexion

    Benefits of exercise

    EX1619/T1(ME/1)

  • Improves balance and coordination
  • Increases lower body strength
  • Enhances agility and quickness
  • Boosts cardiovascular endurance
  • Targets multiple muscle groups
  • Can be done anywhere with minimal equipment
  • Helps with weight loss and fat burning
  • Improves bone density
  • Can be modified for different fitness levels
  • Fun and challenging workout

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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 Elastic side hop exercise should be avoided if you have any existing injuries or conditions that may be aggravated by the movement. This includes injuries to the ankles, knees, hips, or lower back. If you are pregnant or have recently given birth, it is also recommended to avoid this exercise as it may put too much strain on your body. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it requires a certain level of stability and control. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any concerns about your physical abilities.

    • Precautions

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

  • Wear proper footwear
  • Warm up and stretch before starting
  • Start with low intensity and gradually increase
  • Maintain proper form and balance
  • Avoid excessive bouncing or jerky movements
  • Do not push beyond your physical capabilities
  • Take breaks if feeling fatigued
  • Keep a stable surface to land on
  • Avoid overtraining and give your body enough rest
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • knee pain
  • arthritis
  • osteoporosis
  • ankle sprains
  • plantar fasciitis
  • hip bursitis
  • shin splints
  • Achilles tendonitis
  • IT band syndrome
  • patellofemoral pain syndrome

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    EX1619/FAQ/1

     

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