Double opposite side ankle reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double opposite side ankle reach )

View Report

–

Name of exercise  Func uni stance – bil opp side reach ankle lvl
Other names of exercise Double opposite side ankle reach
Description of exercise Double opposite side ankle reach is a core strengthening exercise that targets the abdominal muscles, hip flexors, and lower back. It involves lying on your back with your arms and legs extended. Then, you lift one leg up to reach for the opposite ankle while simultaneously raising the opposite arm to reach for the opposite ankle. This exercise requires balance and coordination as well as engaging the core muscles to maintain stability. It also helps improve flexibility in the hips and lower back. Double opposite side ankle reach is a challenging exercise that can be modified for different fitness levels by adjusting the height of the lifted leg.
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 sideways to left at ankle level.
  • Return and repeat.

    • –

    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 Abduction, Adduction, Horizontal Abduction, Horizontal Adduction
    Type of Action Dorsiflexion, Plantarflexion, Abduction, Adduction, Eversion, Inversion

    Benefits of exercise

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

  • Improves balance and coordination
  • Increases ankle flexibility
  • Strengthens ankle muscles
  • Enhances core stability
  • Targets multiple muscle groups simultaneously
  • Improves overall lower body strength
  • Can be modified for different fitness levels
  • Helps prevent ankle injuries
  • Improves posture and body alignment
  • Can be done anywhere with no equipment needed

    •  

    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 opposite side ankle reach exercise should be avoided if you have any existing ankle or foot injuries, such as sprains or strains. It is also not recommended for individuals with balance issues or those who are pregnant. Additionally, if you experience any pain or discomfort while performing the exercise, it is important to stop and consult with a medical professional before continuing. This exercise may also not be suitable for individuals with certain medical conditions, such as arthritis or osteoporosis. It is always important to listen to your body and avoid any exercises that may cause harm or exacerbate any existing conditions.

    • 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 a mat or soft surface to perform the exercise.
  • Keep your back straight and shoulders relaxed throughout the exercise.
  • Engage your core muscles to stabilize your body.
  • Do not overstretch your ankles, only go as far as you can comfortably.
  • Keep your legs and feet parallel to each other.
  • Do not hold your breath, remember to breathe regularly.
  • Avoid jerky movements, instead perform the exercise in a slow and controlled manner.
  • Stop immediately if you feel any pain or discomfort.
  • Consult a doctor before performing the exercise if you have any ankle or lower leg injuries.

    • Helpful in Diseases

  • ankle sprains
  • arthritis
  • plantar fasciitis
  • mortons neuroma
  • Achilles tendinitis
  • gout
  • bursitis
  • tarsal tunnel syndrome
  • peroneal tendonitis
  • posterior tibial tendon dysfunction

    •  

    Frequently asked questions

     

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

    View Report

    Related Content

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

    Previous articleDouble opposite side hip reach exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleDouble same side shoulder reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR