Seal exercise : How to do, Benefits, Side Effects, Uses, Precautions

Single leg same arm backward 45 ankle rotation/reach : How to do, Benefits, Side Effects, Uses, Precautions ( Single leg same arm backward 45 ankle rotation/reach )

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Name of exercise  Func uni stance – ipsi arm bkwd 45 rotn/reach ankle lvl
Other names of exercise Single leg same arm backward 45 ankle rotation/reach
Description of exercise The single leg same arm backward 45 ankle rotation/reach exercise is a bodyweight exercise that targets the ankle, leg, and core muscles. To perform this exercise, stand on one leg with the opposite arm extended overhead. Slowly rotate the ankle of the standing leg in a backward motion while simultaneously reaching the extended arm down towards the toes. Hold for a few seconds, then return to the starting position. This exercise helps improve ankle stability and mobility, as well as strengthening the leg and core muscles. It can also be modified by adding a resistance band for an extra challenge. It is a great exercise for athletes and anyone looking to improve their balance and lower body 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.
  • Rotate trunk to right and reach right arm backward to 45 degrees at ankle level.
  • Return and repeat.

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    Video Tutorial

    EX3122/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, Rotation
    Type of Action Dorsiflexion, Circumduction, Extension, Abduction, Hyperextension

    Benefits of exercise

    EX3122/T1(ME/1)

  • Improved balance
  • Increased core strength
  • Improved coordination
  • Increased hip mobility
  • Improved ankle stability
  • Strengthened glutes
  • Improved posture
  • Increased range of motion
  • Improved athletic performance
  • 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 single leg same arm backward 45 ankle rotation/reach exercise should be avoided if you have any existing ankle or knee injuries. This exercise puts a lot of stress on the ankle joint and can aggravate any pre-existing conditions. It is also not recommended for individuals who have poor balance or stability, as it requires standing on one leg while performing the movement. Additionally, if you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult with a medical professional. It is always important to listen to your body and avoid any exercises that may cause harm or exacerbate any existing injuries.

    • 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
  • Maintain proper form and posture throughout the exercise
  • Start with a slow and controlled movement
  • Keep your core engaged to avoid strain on your lower back
  • Do not rotate or reach beyond your comfortable range of motion
  • Avoid jerky or sudden movements
  • Breathe steadily and do not hold your breath
  • Keep your supporting leg stable and grounded
  • Use a stable surface or support if needed
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Arthritis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Ankle sprains
  • Plantar fasciitis
  • Achilles tendonitis
  • Gout

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    EX3122/FAQ/1

     

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