Leg clock exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Leg clock )

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Name of exercise  AROM knee squat uni clock reach
Other names of exercise Leg clock
Description of exercise Leg clock exercise is a simple yet effective lower body workout that targets the muscles in the legs, including the quadriceps, hamstrings, and calves. To perform this exercise, stand with your feet shoulder-width apart and arms by your sides. Lift one leg off the ground and imagine that your foot is the center of a clock. Slowly move your leg in a clockwise direction, making a full circle while keeping your core engaged and maintaining balance. Repeat the movement in a counterclockwise direction. This exercise helps to improve balance, stability, and overall leg strength. It can be modified by using ankle weights or a resistance band for added intensity.
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 on involved leg.
  • Visualize a clock below your feet with 12:00 in front of you.
  • Bend knee to 45 degrees and reach with opposite leg to 12:00.
  • Return to start position.
  • Continue this sequence reaching to 3:00, 6:00, and 9:00.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Abduction, Adduction
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Increased leg strength
  • Improved balance
  • Enhanced coordination
  • Better posture
  • Increased flexibility
  • Improved endurance
  • Strengthened core muscles
  • Improved athletic performance
  • Reduced risk of injury
  • Improved overall lower body muscle tone

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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

  • Leg clock exercise should be avoided if you have any pre-existing injuries or pain in your legs, hips, or lower back. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it requires good balance and control. Pregnant women should also avoid this exercise as it puts pressure on the abdominal muscles and pelvic area. If you are new to exercise or have not done this particular exercise before, it is recommended to start with easier leg strengthening exercises before attempting the leg clock. Finally, if you feel any sharp pain or discomfort while performing the leg clock, stop immediately and consult with a medical professional.

    • 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
  • Maintain proper form throughout the exercise
  • Start with small movements and gradually increase the range of motion
  • Keep the core engaged and back straight
  • Avoid jerky or sudden movements
  • Do not push beyond your comfort level
  • Breathe steadily and evenly
  • Use a stable surface for balance if needed
  • Stop immediately if you experience pain or discomfort
  • Consult a trainer or physician before attempting if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • Sciatica
  • Varicose veins
  • Lymphedema
  • Chronic venous insufficiency
  • Deep vein thrombosis

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    Frequently asked questions

     

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