Single leg same arm opposite side ankle rotation/reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg same arm opposite side ankle rotation/reach )

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Name of exercise  Func uni stance – ipsi arm opp side rotn/reach ankle lvl
Other names of exercise Single leg same arm opposite side ankle rotation/reach
Description of exercise Single leg same arm opposite side ankle rotation/reach exercise is a core and balance exercise that targets the muscles in the lower body and the core. It involves standing on one leg while simultaneously rotating the ankle of the same leg and reaching with the opposite arm towards the foot. This exercise helps to improve balance, coordination, and stability in the lower body, while also engaging the core muscles. It can also help to improve ankle mobility and flexibility. This exercise can be modified by using a resistance band or adding a weight to the reaching arm. It is a great exercise for athletes, as well as anyone looking to improve their balance and stability.
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 trunk to left and reach right arm to left side 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 Flextion, Rotation
    Type of Action Rotation, Flexion, Supination, Plantarflexion, Abduction

    Benefits of exercise

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

  • Increases hip and core stability
  • Improves balance and coordination
  • Engages multiple muscle groups
  • Enhances flexibility and range of motion
  • Targets the glutes, hamstrings, and lower back
  • Can be done with minimal equipment
  • Helps prevent injuries
  • Can be modified for different fitness levels
  • Improves posture and alignment
  • Can be incorporated into a full-body workout 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

  • Single leg same arm opposite side ankle rotation/reach exercise should be avoided if an individual has any existing injuries or pain in their ankle, knee, or hip. This exercise places a lot of stress on the lower body and can exacerbate any existing issues. It should also be avoided if an individual has poor balance or stability, as it requires a high level of coordination and control. Additionally, anyone with a history of ankle sprains or instability should avoid this exercise as it can put them at risk for further injury. It is important to consult with a healthcare professional before attempting this exercise to ensure that it is safe for your specific needs and abilities.

    • Precautions

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

  • Proper warm-up and stretching
  • Maintain proper form and posture
  • Start with slow and controlled movements
  • Avoid jerky or sudden movements
  • Keep the core engaged
  • Do not overextend or hyperextend the ankle
  • Use a stable surface to stand on
  • Use a light resistance band or weight for added challenge
  • Breathe steadily throughout the exercise
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Muscle strain
  • Back pain
  • Neck pain
  • Shoulder pain
  • Knee pain

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    Frequently asked questions

     

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