Single leg backward 45 ankle reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg backward 45 ankle reach )

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Name of exercise  Func uni stance – contra arm bkwd 45 reach ankle lvl
Other names of exercise Single leg backward 45 ankle reach
Description of exercise The single leg backward 45 ankle reach exercise is a challenging move that targets the muscles in the lower body, particularly the glutes, hamstrings, and calves. To perform this exercise, stand on one leg and extend the other leg behind you at a 45-degree angle. Slowly lower your torso towards the ground while keeping your back straight and reaching your hands towards your ankle. Hold this position for a few seconds before returning to the starting position. This exercise helps improve balance, stability, and flexibility in the ankle joint, which is important for daily activities and sports performance. It can also help strengthen the muscles in the legs and improve 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.
  • Reach with left arm backwards to right side 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 Horizontal Adduction
    Type of Action Flexion

    Benefits of exercise

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

  • Improved balance and stability
  • Strengthened leg muscles
  • Increased flexibility in the ankles
  • Improved coordination and body awareness
  • Reduced risk of ankle injuries
  • Improved posture and alignment
  • Increased hip mobility
  • Improved core strength
  • Engages multiple muscle groups simultaneously
  • Can be modified for different fitness levels

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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 leg backward 45 ankle reach exercise is a challenging exercise that targets the muscles in the legs, core, and hips. However, there are certain situations where it may be best to avoid this exercise. Firstly, if you have any injuries or pain in your legs, hips, or lower back, it is important to avoid this exercise. The single leg reach requires a lot of stability and balance, which can put strain on these areas and worsen any existing injuries. Additionally, if you have any issues with your balance or coordination, it may be best to avoid this exercise. It requires a good amount of balance and control to perform correctly, and if you are not confident in these areas, you may risk injury. Furthermore, if you are pregnant or have recently given birth, it is important to avoid this exercise. The single leg reach can put pressure on the pelvic floor, which may already be weakened during pregnancy or postpartum. Lastly, if you are new to exercise or have not built up a strong foundation of strength and stability, it may be best to avoid this exercise. It is important to have a strong base before attempting more advanced exercises to prevent injury. Overall, it is important to listen to your body and consult with a medical professional before attempting any new exercises, especially if you have any pre-existing conditions or injuries.

    • Precautions

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

  • Maintain a stable and balanced stance
  • Keep your core engaged
  • Keep your back straight
  • Avoid locking your knees
  • Do not arch your back
  • Use controlled and slow movements
  • Do not overextend your ankle
  • Keep your foot flexed
  • Do not let your knee collapse inward
  • Do not hold your breath

    • Helpful in Diseases

  • Ankle sprains
  • Achilles tendonitis
  • Plantar fasciitis
  • Shin splints
  • Patellar tendinitis
  • IT band syndrome
  • Hamstring strains
  • Hip bursitis
  • Low back pain
  • Osteoarthritis of the knee

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    Frequently asked questions

     

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