Side hop opposite leg exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side hop opposite leg )

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Name of exercise  AROM knee single to double side contra hop
Other names of exercise Side hop opposite leg
Description of exercise Side hop opposite leg exercise is a plyometric exercise that targets the lower body muscles, specifically the quadriceps, hamstrings, and glutes. To perform this exercise, stand with your feet shoulder-width apart and slightly bend your knees. Then, jump to the side, landing on one leg while the other leg crosses behind it. Immediately jump back to the starting position and repeat on the other side. This exercise helps to improve balance, coordination, and explosive power in the legs. It can also be modified by using a resistance band or adding weights for a more challenging workout. Side hop opposite leg exercise is a great addition to any workout routine for building strength and agility.
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.
  • Hop to right and land on both feet.
  • Repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Abduction, Eversion, Plantarflexion, Supination, Depression

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased coordination
  • Enhanced agility
  • Improved cardiovascular health
  • Toned leg muscles
  • Increased lower body strength
  • Improved flexibility
  • Reduced risk of injury
  • Improved overall fitness level

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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

  • Side hop opposite leg exercise should be avoided if you have any pre-existing injuries or conditions that could be worsened by this type of movement. This includes knee, ankle, or hip problems, as well as any issues with your balance or coordination. It is also important to avoid this exercise if you are pregnant or have recently given birth, as it could put too much strain on your pelvic floor muscles. Additionally, if you are feeling fatigued or have any pain or discomfort while performing this exercise, it is best to stop and consult with a medical professional before continuing. Overall, it is important to listen to your body and avoid this exercise if it does not feel safe or comfortable for you.

    • 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 low intensity and gradually increase as you get comfortable
  • Avoid jerky movements and maintain a smooth motion
  • Keep your core engaged to stabilize your body
  • Use a mat or soft surface to reduce impact on joints
  • Wear proper footwear with good grip
  • Do not push yourself beyond your limits
  • Listen to your body and stop if you experience any pain or discomfort
  • Consult a professional trainer before attempting the exercise.

    • Helpful in Diseases

  • knee pain
  • hip pain
  • arthritis
  • osteoporosis
  • ankle sprains
  • balance disorders
  • plantar fasciitis
  • shin splints
  • ACL injuries
  • IT band syndrome
  • patellofemoral pain syndrome
  • bursitis
  • tendinitis
  • sciatica
  • lower back pain
  • muscle imbalances
  • postural issues

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    Frequently asked questions

     

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