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

Single leg rotation/reach to ankle : How to do, Benefits, Side Effects, Uses, Precautions ( Single leg rotation/reach to ankle )

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Name of exercise  Func uni stance – contra arm opp side rotn/reach ankle lvl
Other names of exercise Single leg rotation/reach to ankle
Description of exercise Single leg rotation/reach to ankle exercise is a dynamic movement that targets the muscles in the legs, hips, and core. It involves standing on one leg and rotating the body while reaching down towards the ankle with the opposite hand. This exercise improves balance, stability, and flexibility, while also strengthening the muscles in the lower body. It also helps to improve coordination and proprioception, which is the body’s awareness of its position in space. This exercise can be modified by using a stability ball or adding weights to increase the difficulty. It is a great exercise for athletes, as well as anyone looking to improve their overall lower body strength and balance.
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 right leg with knee slightly bent with arms at sides.
  • Rotate body to left and reach left arm to left side at ankle level.
  • Return and repeat.

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    Video Tutorial

    EX3046/YTB/Link

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Abduction
    Type of Action Rotation, Flexion, Circumduction, Extension, Abduction, Hyperextension

    Benefits of exercise

    EX3046/T1(ME/1)

  • Improved balance and stability
  • Increased flexibility in the ankles
  • Strengthening of the ankle muscles
  • Improved coordination and body control
  • Enhanced sports performance
  • Reduced risk of ankle injuries
  • Improved posture and alignment
  • Increased range of motion in the ankles
  • Improved core strength and stability
  • Can be done anywhere with no equipment needed

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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

  • Single leg rotation/reach to ankle exercises should be avoided if the individual has any current or previous injuries to the ankle or lower leg, such as sprains, strains, or fractures. It should also be avoided if the individual experiences any pain or discomfort while performing the exercise. Additionally, those with balance issues or weakness in the leg should avoid this exercise as it requires stability and strength in the supporting leg. If the individual has any medical conditions that affect their balance or coordination, they should consult with a healthcare professional before attempting this exercise. It is important to listen to your body and avoid any exercises that may aggravate existing injuries or conditions.

    • Precautions

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

  • Warm up before starting the exercise
  • Maintain proper form throughout the exercise
  • Start with small movements and gradually increase range of motion
  • Keep the core engaged and stable
  • Avoid locking the knee joint
  • Use a stable surface to support the standing leg
  • Do not rush the movement
  • Avoid overextending the reaching leg
  • Breathe regularly and deeply
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • ACL injuries
  • Knee pain
  • Ankle sprains
  • Plantar fasciitis
  • Hip bursitis
  • Shin splints
  • Patellofemoral pain syndrome
  • IT band syndrome
  • Hamstring strains

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    EX3046/FAQ/1

     

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