Double backward 45 ankle reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double backward 45 ankle reach )

View Report

–

Name of exercise  Func uni stance – bil bkwd 45 reach ankle lvl
Other names of exercise Double backward 45 ankle reach
Description of exercise The Double backward 45 ankle reach exercise is a lower body stretch that targets the ankles, calves, and hamstrings. To perform this exercise, start by standing with your feet shoulder-width apart and your arms by your sides. Then, take a step back with your right foot, crossing it behind your left foot. Slowly lower your body towards the ground, reaching your hands towards your right ankle. Hold this position for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps to improve ankle mobility and flexibility, as well as strengthen the lower body muscles. It can also be beneficial for preventing ankle injuries and improving 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.
  • Reach both arms backward to right at 45 degrees at ankle level.
  • Return and repeat.

    • –

    Video Tutorial

    https://m.youtube.com/watch?v=g-iXYapbuqk%26t=0s

     

    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 Diagonal
    Type of Action Extension, Plantarflexion

    Benefits of exercise

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

  • Increased flexibility
  • Improved balance and coordination
  • Strengthened ankle and calf muscles
  • Improved range of motion in ankles
  • Improved posture
  • Enhanced athletic performance
  • Reduced risk of ankle injuries
  • Improved ankle stability
  • Increased blood flow to ankles
  • Improved overall lower body strength

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Double backward 45 ankle reach exercise should be avoided if you have any existing ankle injuries or pain, as it can put additional strain on the ankle joint. It should also be avoided if you have any balance or stability issues, as this exercise requires a high level of balance and coordination. Pregnant women should also avoid this exercise, as the twisting motion and pressure on the abdomen can be harmful. If you have any lower back problems, it is best to avoid this exercise as it can put strain on the lower back muscles. It is important to listen to your body and avoid this exercise if it causes any discomfort or pain.

    • 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 mat or soft surface to avoid injuries.
  • Keep your core engaged throughout the exercise.
  • Maintain proper form and avoid arching your back.
  • Use slow and controlled movements.
  • Do not force your body beyond its limits.
  • Avoid locking your knees.
  • Breathe properly and do not hold your breath.
  • Do not perform the exercise if you have any existing back or ankle injuries.
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Ankle sprain
  • Plantar fasciitis
  • Achilles tendonitis
  • Shin splints
  • Ankle instability
  • Osteoarthritis
  • Rheumatoid arthritis
  • Gout
  • Bursitis
  • Tarsal tunnel syndrome
  • Metatarsalgia
  • Flat feet
  • High arches
  • Hammer toe
  • Bunions
  • Morton’s neuroma

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleDouble backward 45 hip reach exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleDouble opposite side shoulder reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR