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

( Double same side ankle reach )

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Name of exercise  Func uni stance- bil same side reach ankle lvl
Other names of exercise Double same side ankle reach
Description of exercise The double same side ankle reach exercise is a core strengthening and balance exercise that targets the abdominal muscles, hip flexors, and lower back. To perform this exercise, start by lying on your back with your knees bent and feet flat on the ground. Lift both legs off the ground and bring them towards your chest, keeping your knees bent. Then, reach both arms towards your ankles, touching them if possible. Hold this position for a few seconds before slowly lowering your legs and arms back to the starting position. This exercise helps improve stability and coordination while also toning the core muscles. It can be modified by using a stability ball or adding weights for an extra challenge.
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 right at ankle level.
  • Return and repeat.

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    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 Flextion
    Type of Action Plantarflexion, Eversion, Dorsiflexion, Inversion

    Benefits of exercise

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

  • Improved balance and stability
  • Strengthened ankle and foot muscles
  • Increased ankle mobility
  • Improved coordination and body awareness
  • Enhanced core strength
  • Improved posture
  • Reduced risk of ankle sprains and injuries
  • Improved athletic performance
  • Increased flexibility in the ankles and lower legs
  • Improved overall lower body strength and function

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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

  • Double same side ankle reach exercise should be avoided by individuals who have a history of ankle injuries or chronic ankle instability. This exercise requires a high level of balance and stability in the ankle joint, and those with previous injuries may be at risk of further injury or aggravating existing conditions. Additionally, individuals with limited range of motion in the ankle joint or those who experience pain during this exercise should also avoid it. It is important to consult with a healthcare professional before attempting this exercise, especially if you have any underlying medical conditions or concerns about your ankle health. It is always better to err on the side of caution and choose alternative exercises that are better suited for your individual needs and abilities.

    • 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
  • Use proper form and technique
  • Keep the back straight throughout the exercise
  • Do not force the stretch
  • Avoid bouncing movements
  • Breathe regularly and deeply
  • Start with small movements and gradually increase range of motion
  • Keep the neck and shoulders relaxed
  • Stop if you feel any pain or discomfort
  • Consult a doctor before starting if you have any previous ankle injuries

    • Helpful in Diseases

  • Ankle sprains
  • Osteoarthritis
  • Plantar fasciitis
  • Achilles tendonitis
  • Bursitis
  • Tendinitis
  • Gout
  • Rheumatoid arthritis
  • Shin splints

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    Frequently asked questions

     

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