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

( Single leg hop/turn opposite side )

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Name of exercise  Func uni hop/turn – sideways opp side
Other names of exercise Single leg hop/turn opposite side
Description of exercise The single leg hop/turn opposite side exercise is a plyometric movement that helps improve balance, coordination, and strength in the lower body. It involves hopping on one leg while simultaneously rotating the body to face the opposite direction. This exercise targets the muscles in the legs, including the quadriceps, hamstrings, and calves, as well as the core muscles. To perform this exercise, stand on one leg and hop while turning your body to face the opposite direction, then land on the same leg and repeat for several repetitions. This exercise can be modified by adding a medicine ball or performing it on an unstable surface to increase the difficulty. It is a beneficial exercise for athletes and individuals looking to improve their agility and 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 one leg.
  • Hop counter clockwise while turning body in that direction and landing on 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 Circumduction, Abduction, Plantarflexion

    Benefits of exercise

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

  • 1) Improved balance and coordination
  • 2) Strengthened leg muscles
  • 3) Increased agility
  • 4) Improved proprioception
  • 5) Enhanced stability in the hips and knees
  • 6) Improved core strength
  • 7) Improved reaction time
  • 8) Reduced risk of injury
  • 9) Improved athletic performance
  • 10) 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

  • Single leg hop/turn opposite side exercise should be avoided when a person is experiencing pain or discomfort in the lower extremities, such as the knees, ankles, or hips. It should also be avoided if the person has a recent or ongoing injury in the lower body or has a history of chronic joint issues. Additionally, individuals with balance or coordination issues should avoid this exercise as it requires a high level of stability and control. Pregnant women, individuals with heart conditions, and those with high blood pressure should also avoid this exercise as it can put strain on the body and increase heart rate. It is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for your specific body and fitness level.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use a stable surface to perform the exercise
  • Keep your core engaged throughout the movement
  • Start with small hops and gradually increase the height and speed
  • Keep your knees slightly bent to avoid strain
  • Do not overextend your leg while hopping
  • Keep your arms in a comfortable position for balance
  • Do not rush through the exercise, maintain control and balance
  • Avoid performing the exercise if you have any knee or ankle injuries
  • Consult a professional or physical therapist if you experience any pain or discomfort.

    • Helpful in Diseases

  • ACL injuries
  • Meniscus injuries
  • Patellofemoral pain syndrome
  • Ankle sprains
  • Hip bursitis
  • IT band syndrome

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    Frequently asked questions

     

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