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

( Double forward opposite 45 ankle reach )

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Name of exercise  Func uni stance – bil fwd opp 45 reach ankle lvl
Other names of exercise Double forward opposite 45 ankle reach
Description of exercise The double forward opposite 45 ankle reach exercise is a dynamic movement that targets the core and lower body muscles. It involves standing in a split stance with one foot forward and the other foot angled out at 45 degrees. From this position, the individual reaches down towards the ankle of the front foot with both hands, while keeping the back leg straight and the torso upright. This movement engages the abdominal muscles and also stretches the hamstrings and calves. It can be modified by adding weights or increasing the range of motion. The double forward opposite 45 ankle reach exercise is great for improving balance, flexibility, and core 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 right leg with knee slightly bent with arms at sides.
  • Reach both arms forward 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, Abduction

    Benefits of exercise

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

  • Improved flexibility and range of motion in the ankles
  • Strengthened calf muscles
  • Increased stability and balance
  • Improved posture and body alignment
  • Enhanced athletic performance
  • Reduced risk of ankle injuries
  • Improved coordination and body control
  • Increased blood flow and circulation in the ankles
  • Improved ankle mobility for daily activities
  • Strengthened lower leg muscles.

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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 Double forward opposite 45 ankle reach exercise should be avoided if you have any existing ankle injuries or pain. It puts a lot of strain on the ankle joint and can worsen any existing conditions. Additionally, if you have any balance issues or are prone to dizziness, this exercise should be avoided as it requires a good sense of balance and coordination. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the baby. It is always important to listen to your body and consult with a doctor or physical therapist before attempting any new exercises, especially if you have any pre-existing conditions.

    • 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 any injuries
  • Keep your core engaged throughout the exercise
  • Maintain proper form and technique
  • Do not overextend your neck or back
  • Start with small movements and gradually increase range of motion
  • Avoid jerky or sudden movements
  • Breathe deeply and consistently throughout the exercise
  • Stop immediately if you feel any pain or discomfort
  • Consult a doctor or physical therapist if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Cerebral palsy
  • Arthritis
  • Osteoporosis
  • Multiple sclerosis
  • Muscular dystrophy
  • Parkinson’s disease
  • Fibromyalgia
  • Chronic obstructive pulmonary disease (COPD)
  • Chronic back pain
  • Spinal cord injuries
  • Stroke
  • Postural instability
  • Balance disorders
  • Chronic fatigue syndrome
  • Rheumatoid arthritis
  • Ankylosing spondylitis
  • Osteoarthritis
  • Scoliosis
  • Osteopenia
  • Kyphosis
  • Lordosis
  • Spinal stenosis
  • Herniated disc
  • Plantar fasciitis
  • Sciatica
  • Peripheral neuropathy
  • Carpal tunnel syndrome
  • Tennis elbow
  • Golfers elbow
  • Rotator cuff injuries
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Plantar flexion contracture
  • Achilles tendonitis
  • Shin splints
  • Patellofemoral pain syndrome
  • IT band syndrome
  • Patellar tendinitis
  • Hamstring strains
  • Quadriceps strains
  • Hip flexor strains
  • Groin strains
  • Lumbar strains
  • Cervical strains
  • Shoulder strains
  • Rotator cuff strains
  • Biceps strains
  • Triceps strains
  • Wrist sprains
  • Ankle sprains
  • Knee sprains
  • Elbow sprains
  • Shoulder sprains
  • Hip sprains
  • Neck sprains
  • Whiplash
  • Concussion
  • Traumatic brain injury
  • Spinal cord trauma
  • Nerve damage
  • Muscle imbalances
  • Post-surgical rehabilitation
  • Sports injuries
  • Work-related injuries
  • Motor vehicle accidents
  • Falls
  • Fractures
  • Dislocations
  • Ligament injuries
  • Tendon injuries
  • Cartilage injuries
  • Joint injuries
  • Soft tissue injuries
  • Chronic pain
  • Limited range of motion
  • Poor posture
  • Musculoskeletal disorders
  • Joint stiffness
  • Muscle weakness
  • Balance and coordination issues
  • General physical deconditioning.

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    Frequently asked questions

     

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