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

( Double backward opposite 45 ankle reach )

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Name of exercise  Func uni stance – bil bkwd opp 45 reach ankle lvl
Other names of exercise Double backward opposite 45 ankle reach
Description of exercise The double backward opposite 45 ankle reach exercise is a dynamic movement that targets the core and lower body muscles. To perform this exercise, start by standing with your feet shoulder-width apart and your arms extended in front of you. Next, take a step back with your right foot and simultaneously reach your left arm back at a 45-degree angle. As you do this, bend your left knee and lower your body towards the ground. Hold this position for a few seconds, then return to the starting position. Repeat on the other side, stepping back with your left foot and reaching your right arm back. This exercise helps to improve balance, stability, and flexibility in the ankles, hips, and core muscles. It also strengthens the glutes, hamstrings, and quadriceps.
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 left at 45 degrees at ankle level.
  • Return and repeat.

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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 Diagonal
    Type of Action Flexion, Dorsiflexion, Eversion, Plantarflexion, Abduction

    Benefits of exercise

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

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

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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

  • Double backward opposite 45 ankle reach exercise should be avoided if you have any existing injuries or pain in your ankles or lower back. It is also not recommended for individuals with balance issues or those who have recently undergone ankle or lower back surgery. Additionally, if you experience any discomfort or strain while performing this exercise, it is best to stop and consult with a medical professional. It is important to listen to your body and avoid any exercises that may aggravate any pre-existing conditions. Always consult with a doctor or physical therapist 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 attempting the exercise
  • Maintain a stable and balanced position throughout the exercise
  • Keep your core engaged to support your back
  • Use a mat or soft surface to avoid injuries
  • Start with low intensity and gradually increase as you become comfortable
  • Keep your back straight and avoid arching
  • Do not force your body beyond its limits
  • Keep your neck relaxed and avoid straining it
  • Breathe evenly and do not hold your breath
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • ankle injuries
  • lower back pain
  • hamstring strains

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    Frequently asked questions

     

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