Same side single 90 hops exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Same side single 90 hops )

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Name of exercise  AROM knee single 90 ipsi hop
Other names of exercise Same side single 90 hops
Description of exercise Same side single 90 hops are a plyometric exercise that involves jumping laterally from one foot to the same side foot while maintaining a 90-degree angle at the knee. This exercise is great for building power, agility, and coordination in the lower body. To perform this exercise, start in a standing position with your feet shoulder-width apart. Then, jump laterally onto one foot, keeping the other foot off the ground and your knee bent at a 90-degree angle. Land softly on the same foot and immediately jump back to the starting position. Repeat for the desired number of reps or time. This exercise can be modified by adding a hop onto the opposite foot before returning to the starting position. It is important to maintain proper form and control while performing this exercise to avoid injury.
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 and rotate 90 to same side as standing leg.
  • Repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Abduction, Circumduction, Extension, Flexion

    Benefits of exercise

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

  • Improved balance and coordination
  • Strengthened leg muscles
  • Increased agility and speed
  • Enhanced cardiovascular endurance
  • Improved athletic performance
  • Reduced risk of injury
  • Improved proprioception
  • Increased flexibility
  • Improved body awareness
  • Can be modified for all 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 Same side single 90 hops exercise should be avoided if you have any pre-existing injuries or pain in your knees, ankles, or hips. It is also not recommended for individuals who are pregnant, elderly, or have balance issues. If you have any medical conditions that may be worsened by high-impact movements, it is best to avoid this exercise. Additionally, if you are new to exercising or have not properly warmed up, it is not advisable to attempt this exercise as it can put strain on your joints and increase the risk of injury. It is important to listen to your body and avoid this exercise if you feel any discomfort or pain. Always consult with a healthcare professional before starting any new exercise routine.

    • 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
  • Wear appropriate footwear for support
  • Keep your core engaged throughout the exercise
  • Maintain good balance and posture
  • Avoid locking your knees
  • Start with low intensity and gradually increase as you get comfortable
  • Avoid overexerting yourself
  • Keep a stable surface to hop on
  • Listen to your body and stop if you experience any pain or discomfort
  • Cool down and stretch after completing the exercise

    • Helpful in Diseases

  • Knee pain
  • Ankle sprains
  • Plantar fasciitis
  • Shin splints
  • IT band syndrome
  • Patellofemoral pain syndrome
  • Achilles tendonitis
  • Hip bursitis
  • Lower back pain
  • Osteoarthritis

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    Frequently asked questions

     

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