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

( Single forward opposite ankle reach )

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Name of exercise  Func uni stance – uni fwd opp reach ankle lvl
Other names of exercise Single forward opposite ankle reach
Description of exercise The single forward opposite ankle reach exercise is a simple yet effective exercise that targets the core, glutes, and legs. To perform this exercise, stand with your feet shoulder-width apart and arms by your sides. Lift your left foot off the ground and extend your right arm straight forward, keeping it parallel to the ground. At the same time, hinge at the hips and reach your left foot back, keeping your leg straight. Your body should form a straight line from your head to your left foot. Hold for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps improve balance, stability, and flexibility while strengthening the core and lower body muscles.
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 in front at ankle level.
  • Return and repeat.

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    Video Tutorial

     

    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 Flexion, Plantarflexion, Abduction

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased flexibility
  • Improved posture
  • Reduced risk of injury
  • Enhanced coordination
  • Improved stability
  • Improved range of motion
  • Strengthened leg muscles
  • 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 ankle reach exercise should be avoided if you have any pre-existing ankle or knee injuries, as it may aggravate these conditions. It is also not recommended if you have any balance issues or are prone to falling, as this exercise requires you to stand on one leg and reach for your opposite ankle, which can be challenging and potentially dangerous. Additionally, if you experience any pain or discomfort during the exercise, it is important to stop and consult with a medical professional. It is always important to listen to your body and avoid any exercises that may put you at risk of injury.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Keep your back straight
  • Engage your core muscles
  • Avoid jerky movements
  • Do not lock your knees
  • Maintain a steady pace
  • Do not overextend your reach
  • Breathe evenly
  • Keep your shoulders relaxed
  • Avoid looking down
  • Use proper form and technique

    • Helpful in Diseases

  • Balance problems
  • Ankle injuries
  • Parkinson’s disease

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    Frequently asked questions

     

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