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

( Single forward opposite 45 ankle reach )

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Name of exercise  Func uni stance – uni fwd opp 45 reach ankle lvl
Other names of exercise Single forward opposite 45 ankle reach
Description of exercise The single forward opposite 45 ankle reach exercise is a dynamic movement that targets the core, lower back, and legs. To perform this exercise, stand with your feet shoulder-width apart and your arms by your sides. Begin by lifting your right leg and reaching your left hand towards your right ankle, keeping your back straight and your core engaged. Return to the starting position and then lift your left leg and reach your right hand towards your left ankle. This exercise challenges balance, coordination, and flexibility while also strengthening the muscles in the legs and core. It is a great addition to any full-body workout routine and can be modified to fit different fitness levels.
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 left arm forward to right at 45 degrees at ankle level.
  • Return and repeat.

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    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, Eversion, Plantarflexion, Abduction

    Benefits of exercise

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

  • Increased ankle mobility
  • Improved balance
  • Strengthened calf muscles
  • Activated core muscles
  • Improved posture
  • Enhanced flexibility
  • Increased range of motion
  • Improved coordination
  • Reduced risk of ankle injuries
  • Improved athletic performance

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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 forward opposite 45 ankle reach exercise is a low-impact exercise that involves standing on one leg and reaching the opposite hand towards the opposite ankle. While this exercise can be beneficial for improving balance and flexibility, there are certain situations where it should be avoided. Firstly, individuals with ankle or knee injuries should avoid this exercise as it puts pressure on these joints and can worsen the injury. Pregnant women should also avoid this exercise as it can be unstable and increase the risk of falling. Additionally, individuals with balance or coordination issues should avoid this exercise as it requires a certain level of stability and control. People with osteoporosis or other bone conditions should also avoid this exercise as it can put too much strain on the bones. It is important to consult with a doctor or certified fitness professional before attempting this exercise, especially if you have any pre-existing conditions or injuries. It is always better to err on the side of caution and choose a different exercise that is more suitable for your body and fitness level.

    • 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 technique throughout the exercise.
  • Keep your core engaged and spine neutral.
  • Avoid jerky or sudden movements.
  • Do not rush through the exercise, maintain a controlled pace.
  • Do not overextend your ankle or leg.
  • Use a stable surface or support for balance if needed.
  • Do not hold your breath, remember to breathe throughout the exercise.
  • Stop immediately if you feel any pain or discomfort.
  • Consult a fitness professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Lumbar strain
  • Lumbar radiculopathy
  • Spondylolisthesis
  • Degenerative disc disease
  • Piriformis syndrome
  • Sacroiliac joint dysfunction
  • Lumbar spinal stenosis

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    Frequently asked questions

     

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