Single to double leg jump/turn forward same side 45 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single to double leg jump/turn forward same side 45 )

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Name of exercise  Func uni-bil jump/turn fwd side same side 45
Other names of exercise Single to double leg jump/turn forward same side 45
Description of exercise The single to double leg jump/turn forward same side 45 exercise is a plyometric movement that combines a jump and a turn to target the lower body and improve explosive power, coordination, and balance. It involves starting in a single leg stance, jumping forward and rotating the body 45 degrees to the same side, and landing on the opposite leg. The movement is then repeated on the other side, alternating between single and double leg jumps. This exercise challenges the muscles in the legs, hips, and core, while also improving agility and proprioception. It can be modified for different fitness levels by adjusting the height and distance of the jump.
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.
  • Jump forward to right at 45 degrees turning body in same direction, landing on both feet.
  • Continue jumping.

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    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 Flexion, Abduction, Eversion, 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
  • Better body control
  • Increased cardiovascular endurance
  • Improved core stability
  • Enhanced explosive power
  • Increased flexibility
  • Improved athletic performance

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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 to double leg jump/turn forward same side 45 exercise is a physically demanding movement that can be beneficial for building strength, coordination, and balance. However, there are certain situations where it may be best to avoid this exercise. Here are a few reasons why you might want to skip this exercise:Injury or pain: If you have any existing injuries or pain in your legs, ankles, or feet, it’s best to avoid this exercise as it involves jumping and twisting movements that could exacerbate your condition.
  • Lack of stability or balance: This exercise requires a good amount of balance and stability to perform safely and effectively. If you have issues with balance, it’s best to avoid this exercise until you can improve your stability.
  • Fatigue: This exercise can be physically demanding and may not be suitable for those who are fatigued or have low energy levels. It’s important to listen to your body and avoid this exercise if you feel too tired to perform it safely.
  • Inexperience: If you are new to exercise or have not performed this particular movement before, it’s best to avoid it until you have built up a foundation of strength and coordination. Performing this exercise without proper form and technique could lead to injury.It’s always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing health conditions or concerns. If you experience any pain or discomfort while performing this exercise, stop immediately and seek medical advice.

    • 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 smaller jumps and gradually increase intensity
  • Keep the knees slightly bent throughout the exercise
  • Engage core muscles to maintain balance
  • Land softly on the balls of the feet
  • Avoid locking the knees
  • Do not overextend the arms while jumping
  • Keep the head and neck in a neutral position
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • ACL injuries
  • Osteoarthritis
  • Patellar tendinitis
  • Knee ligament injuries
  • Patellofemoral pain syndrome

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    Frequently asked questions

     

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