Head to knee supine exercise : How to do, Benefits, Side Effects, Uses, Precautions

Double forward ankle reach : How to do, Benefits, Side Effects, Uses, Precautions ( Double forward ankle reach )

View Report

–

Name of exercise  Func uni stance – bil fwd reach ankle lvl
Other names of exercise Double forward ankle reach
Description of exercise The double forward ankle reach exercise is a dynamic movement that targets the muscles in the lower legs and ankles. To perform this exercise, stand with your feet shoulder-width apart and your arms by your sides. Begin by lifting one leg and bending at the knee, bringing your foot towards your buttocks. At the same time, reach forward with both hands towards your toes. Hold for a few seconds, then return to the starting position and repeat on the other leg. This exercise helps improve ankle mobility and flexibility, as well as strengthening the muscles in the lower legs. It can also help improve balance and coordination.
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 with knee slightly bent with arms at sides.
  • Reach both arms in front at ankle level.
  • Return and repeat.
  • Repeat series with other leg.

    • –

    Video Tutorial

    EX2976/YTB/Link

     

    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 Flextion
    Type of Action Dorsiflexion, Flexion, Supination, Extension, Plantarflexion

    Benefits of exercise

    EX2976/T1(ME/1)

  • Improved ankle mobility
  • Strengthened calf muscles
  • Increased flexibility
  • Improved balance
  • Engages core muscles
  • Can be done anywhere
  • Helps prevent ankle injuries
  • Can be modified for different fitness levels
  • Targets multiple muscle groups
  • Can improve posture

    •  

    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 ankle reach exercise should be avoided if you have any existing ankle injuries or pain. This exercise puts a lot of strain on the ankles and can worsen any existing conditions. It should also be avoided if you have any balance or stability issues, as it requires a good amount of balance to perform correctly. Additionally, if you have any back or hip injuries, this exercise may put too much strain on those areas and should be avoided. It is always important to listen to your body and consult with a medical professional 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 for added support
  • Keep your back straight throughout the exercise
  • Engage your core muscles to maintain stability
  • Avoid locking your knees while reaching forward
  • Do not overextend your ankles beyond a comfortable range
  • Breathe evenly and do not hold your breath
  • Start with small movements and gradually increase range of motion
  • Stop immediately if you feel any pain or discomfort
  • Consult a trainer or doctor if you have any pre-existing ankle or back injuries

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendinitis
  • Ankle sprains
  • Shin splints
  • Flat feet
  • Overpronation
  • Metatarsalgia
  • Bunions
  • Hammer toes
  • Turf toe
  • Tarsal tunnel syndrome
  • Stress fractures
  • Osteoarthritis
  • Rheumatoid arthritis
  • Gout

    •  

    EX2976/FAQ/1

     

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

    View Report

    Related Content

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

    Previous articleRevolved abdominal beginner exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleReclining side toe grasp exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR