Single forward 45 ankle rotation/reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

Single forward 45 ankle rotation/reach : How to do, Benefits, Side Effects, Uses, Precautions ( Single forward 45 ankle rotation/reach )

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Name of exercise  Func uni stance – contra arm fwd opp 45 rotn/reach ankle lvl
Other names of exercise Single forward 45 ankle rotation/reach
Description of exercise The single forward 45 ankle rotation/reach exercise is a simple yet effective movement that targets the muscles in the ankles, calves, and lower legs. To perform this exercise, stand with your feet shoulder-width apart and your arms at your sides. Begin by rotating your right ankle in a circular motion, making sure to keep your foot flat on the ground. Once you have completed a full rotation, reach your right hand down towards your right foot, keeping your back straight and your left arm extended above your head. Hold this position for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps improve ankle mobility, stability, and overall lower body strength.
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 forward to left at 45 degrees at ankle level.
  • Return and repeat.

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    Video Tutorial

    EX3031/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 Diagonal
    Type of Action Flexion, Dorsiflexion, Plantarflexion, Eversion

    Benefits of exercise

    EX3031/T1(ME/1)

  • Improved ankle mobility
  • Increased range of motion
  • Strengthened ankle muscles
  • Improved balance and stability
  • Improved posture
  • Reduced risk of ankle injuries
  • Improved performance in activities that require ankle movement
  • Can be done anywhere with no equipment needed
  • Can be modified for different levels of fitness
  • Can be incorporated into a dynamic warm-up routine

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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 single forward 45 ankle rotation/reach exercise should be avoided if you have any existing ankle injuries or pain, as it may aggravate the condition and cause further damage. It should also be avoided if you have any balance issues or difficulty standing on one leg, as this exercise requires a stable base of support. Additionally, if you have any lower back problems or limitations in your range of motion, this exercise may put strain on your back and should be avoided. It is important to consult with a healthcare professional before attempting this exercise to determine if it is safe for your individual needs.

    • 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 slow and controlled movements
  • Do not force the range of motion
  • Keep the back straight and core engaged
  • Breathe regularly and deeply
  • Avoid jerky movements
  • Do not lock the knees
  • Stop if you feel any pain or discomfort
  • Consult a doctor if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • Ankle sprains
  • Plantar Fasciitis
  • Achilles Tendinitis
  • Shin Splints
  • Metatarsalgia
  • Bunions
  • Hammer toes
  • Morton’s Neuroma
  • Osteoarthritis
  • Rheumatoid Arthritis
  • Gout
  • Bursitis
  • Plantar Warts
  • Tarsal Tunnel Syndrome
  • Flat Feet
  • High Arches
  • Peroneal Tendonitis
  • Cuboid Syndrome
  • Ankle Impingement
  • Stress Fractures
  • Turf Toe
  • Tendonitis
  • Ligament injuries

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    EX3031/FAQ/1

     

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