Leg clock reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Leg clock reach )

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Name of exercise  AROM knee stance clock reach
Other names of exercise Leg clock reach
Description of exercise Leg clock reach exercise is a dynamic stretch that targets the muscles in the legs, hips, and lower back. To perform this exercise, stand with your feet shoulder-width apart and raise one leg off the ground, keeping it straight. Imagine yourself standing in the center of a clock face. Begin by reaching your lifted leg forward to the 12 o’clock position, then to the 3 o’clock position, then to the 6 o’clock position, and finally to the 9 o’clock position. Each time you reach, hold the position for a few seconds before returning to the center. This exercise helps improve flexibility, balance, and coordination in the lower body.
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 involved leg.
  • Visualize a clock below your feet with 12:00 in front of you.
  • Reach with opposite leg to 12:00.
  • Return to start position.
  • Continue this sequence reaching to 3:00, 6:00, and 9:00.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Abduction, Adduction
    Type of Action Abduction, Elevation, Circumduction

    Benefits of exercise

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

  • Improved balance
  • Increased flexibility
  • Strengthened leg muscles
  • Improved coordination
  • Increased range of motion
  • Improved posture
  • Strengthened core muscles
  • Improved stability
  • Increased blood flow to legs
  • Reduced risk of injury

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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 leg clock reach exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. This includes knee, ankle, or hip injuries, as well as any back or spine issues. Additionally, if you experience any pain or discomfort during the exercise, it is important to stop and consult with a medical professional before continuing. Pregnant women should also avoid this exercise, as it can put unnecessary strain on the abdominal muscles. It is important to listen to your body and only perform exercises that are comfortable and safe for you. If you are unsure about whether or not this exercise is appropriate for you, it is best to consult with a fitness professional for guidance.

    • 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
  • Make sure to maintain proper form throughout the exercise
  • Start with slow and controlled movements
  • Do not overextend or strain your muscles
  • Keep your core engaged and back straight
  • Do not rush through the exercise
  • Breathe regularly and do not hold your breath
  • Use a stable surface or support if needed
  • Avoid jerky movements
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • Cerebral palsy
  • Parkinson’s disease
  • Multiple sclerosis
  • Stroke
  • Traumatic brain injury
  • Peripheral neuropathy
  • Spinal cord injury
  • Muscular dystrophy
  • Guillain-Barré syndrome
  • Arthritis1Osteoporosis1
  • Fibromyalgia1
  • Chronic obstructive pulmonary disease (COPD)1
  • Heart disease1
  • Diabetes1
  • Obesity1
  • Chronic fatigue syndrome1
  • Chronic pain conditions

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    Frequently asked questions

     

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