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

( Single forward 45 ankle level reach )

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Name of exercise  Func uni stance – contra arm fwd opp 45 reach ankle lvl
Other names of exercise Single forward 45 ankle level reach
Description of exercise The Single Forward 45 Ankle Level Reach exercise is a simple yet effective movement that targets the core, glutes, and legs. To perform this exercise, stand with your feet shoulder-width apart and arms by your sides. Begin by bending your right knee and lifting your right foot off the ground, keeping your foot flexed. At the same time, reach your left arm forward and down towards your right ankle. Hold for a few seconds, then return to the starting position. This exercise can be repeated on the other side, alternating between left and right for a total of 10-12 reps. It helps improve balance, stability, and flexibility while also strengthening the muscles in the lower body.
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 left arm forward to left 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 Dorsiflexion, Plantarflexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased flexibility
  • Improved posture
  • Enhanced coordination
  • Improved range of motion
  • Strengthened leg muscles
  • Improved overall body stability
  • Reduced risk of injury
  • Improved functional movement patterns

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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 level reach exercise is a great way to improve balance and flexibility in the lower body. However, there are certain situations where it may be best to avoid this exercise:If you have a recent ankle or knee injury, it is important to consult with a healthcare professional before attempting this exercise. It may put too much strain on the injured area and hinder the healing process.
  • Pregnant women should avoid this exercise, especially in the later stages of pregnancy, as it may cause discomfort or put too much pressure on the abdominal muscles.
  • If you have a history of lower back pain or issues with your spine, it is best to avoid this exercise. It requires a significant amount of balance and may put strain on the lower back.
  • If you have any balance or coordination issues, it is important to start with simpler exercises and work your way up to the single forward 45 ankle level reach. This will help prevent falls or injuries.
  • If you experience dizziness or lightheadedness during this exercise, it is important to stop immediately and rest. This could be a sign of dehydration or low blood sugar, so make sure to hydrate and refuel before attempting the exercise again.

    • 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
  • Keep your back straight throughout the exercise
  • Engage your core muscles
  • Do not overextend your reach
  • Use controlled movements
  • Keep your shoulders relaxed
  • Do not force the stretch
  • Breathe deeply and evenly
  • Avoid jerky movements
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Sciatica
  • Osteoarthritis
  • Herniated disc
  • Scoliosis
  • Lower back pain
  • Ankle sprains
  • Plantar fasciitis

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    Frequently asked questions

     

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