Double forward 45 ankle reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double forward 45 ankle reach )

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Name of exercise  Func uni stance – bil fwd 45 reach ankle lvl
Other names of exercise Double forward 45 ankle reach
Description of exercise The Double forward 45 ankle reach exercise is a dynamic movement that targets the core and lower body muscles. To perform this exercise, start by standing with your feet shoulder-width apart and your arms at your sides. Then, take a step forward with your right foot and simultaneously reach your arms forward and down towards your right ankle. Return to the starting position and repeat on the left side. This exercise helps to improve balance, stability, and flexibility in the ankles, while also engaging the abs, glutes, and quads. It is a great addition to any full-body workout routine and can be modified to suit different fitness levels.
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.
  • Reach both arms to right at 45 degrees at ankle level.
  • Return and repeat.

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    Video Tutorial

     

    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 Diagonal
    Type of Action Flexion

    Benefits of exercise

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

  • Improved flexibility
  • Strengthened core muscles
  • Increased ankle mobility
  • Improved balance and stability
  • Strengthened leg muscles
  • Improved posture
  • Increased range of motion
  • Improved coordination
  • Improved athletic performance
  • Reduced risk of injury

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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 Double forward 45 ankle reach exercise should be avoided if you have any existing ankle injuries or pain. It is also not recommended for individuals who have limited range of motion in their ankles or have recently undergone ankle surgery. Additionally, if you experience any discomfort or pain while performing the exercise, it should be stopped immediately. People with balance issues or those who are pregnant should also avoid this exercise as it involves standing on one leg. It is important to consult with a medical professional before attempting this exercise, especially if you have any underlying health conditions or concerns.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Maintain proper form throughout the exercise
  • Engage core muscles to support the movement
  • Keep the back straight and avoid rounding the shoulders
  • Use controlled and slow movements, avoid jerking or bouncing
  • Do not overextend the ankles, only go as far as comfortable
  • Avoid locking the knees or hyperextending them
  • Breathe evenly and do not hold the breath
  • Stop immediately if there is any pain or discomfort
  • Consult a professional if you have any pre-existing ankle or knee injuries

    • Helpful in Diseases

  • Ankle injuries
  • Arthritis
  • Plantar fasciitis
  • Achilles tendonitis
  • Sprains
  • Overpronation
  • Balance and stability issues

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    Frequently asked questions

     

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