Single leg hop/turn backward opposite 45 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg hop/turn backward opposite 45 )

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Name of exercise  Func uni hop/turn – bkwd opp side 45
Other names of exercise Single leg hop/turn backward opposite 45
Description of exercise The single leg hop/turn backward opposite 45 exercise is a plyometric movement that targets the lower body, particularly the glutes, hamstrings, and calves. It involves hopping on one leg while simultaneously rotating the body in the opposite direction by 45 degrees. This exercise challenges balance, coordination, and strength, making it a great addition to any workout routine.To perform this exercise, start by standing on one leg with the opposite leg slightly bent and lifted off the ground. Then, hop on the standing leg while rotating the torso in the opposite direction. Land softly on the same leg and repeat for the desired number of reps before switching to the other leg.This exercise can be modified by using a resistance band around the ankles or holding a weight in the hands. It can also be progressed by increasing the height and speed of the hops. Overall, the single leg hop/turn backward opposite 45 exercise is a dynamic movement that can help improve athletic performance, 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.
  • Hop backwards to left 45 degrees while turning body in that direction and landing on right foot as shown.
  • Continue hopping.

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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 __
    Type of Action Rotation, Circumduction, Extension, Abduction, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Increased leg strength
  • Enhanced coordination
  • Improved agility
  • Increased flexibility
  • Improved core stability
  • Increased ankle stability
  • Improved proprioception
  • Enhanced athletic performance
  • Reduced risk of injury

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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 hop/turn backward opposite 45 exercise should be avoided in the following situations:Recent injury: If you have recently suffered an injury, especially to your lower body, it is best to avoid this exercise. It puts a lot of stress on your joints and muscles, which can aggravate your injury and delay the healing process.
  • Weak or unstable joints: This exercise requires a lot of balance and stability, so if you have weak or unstable joints, it is best to avoid it. It can put too much strain on your joints, increasing the risk of injury.
  • Lack of proper warm-up: It is important to properly warm up your muscles before performing any exercise, especially one that involves jumping and turning. If you skip your warm-up, you increase the risk of muscle strain or injury.
  • Pregnancy: Pregnant women should avoid this exercise as it can put too much pressure on the pelvic floor muscles and cause discomfort.
  • Dizziness or vertigo: If you experience dizziness or vertigo, it is best to avoid this exercise. The quick movements and changes in direction can worsen your symptoms and increase the risk of falling.
  • Joint or muscle pain: If you are experiencing joint or muscle pain, it is best to avoid this exercise. It can worsen your pain and discomfort and delay the healing process.
  • Lack of proper technique: This exercise requires proper form and technique to be performed safely and effectively. If you are not familiar with the correct technique, it is best to avoid it or seek guidance from a trained professional.
  • Recovery from surgery: If you have recently undergone surgery, it is best to avoid this exercise until you have fully recovered. It can put too much strain on your healing muscles and joints.
  • Fatigue or exhaustion: This exercise requires a lot of energy and can be quite challenging. If you are feeling fatigued or exhausted, it is best to avoid it as you may not be able to perform it safely and effectively.
  • Any other medical condition: If you have any other medical condition that may be affected by this exercise, it is best to avoid it or consult with your doctor before attempting it. It is always important to listen to your body and avoid any exercises that may worsen your condition.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Ensure proper form and technique
  • Start with a lower intensity and gradually increase as you get comfortable
  • Keep your core engaged throughout the exercise
  • Do not force the movement, listen to your body
  • Keep your eyes focused on a fixed point
  • Use a stable surface or support if needed
  • Do not overextend or twist your body
  • Avoid sudden movements or jerks
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • ACL
  • PCL
  • Meniscus injuries
  • Knee osteoarthritis
  • Patellar tendinitis
  • Patellofemoral pain syndrome
  • IT band syndrome
  • Hip impingement
  • Hip labral tear
  • Ankle sprains
  • Plantar fasciitis

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    Frequently asked questions

     

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