Single leg ankle reach over exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg ankle reach over )

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Name of exercise  Func uni stance – contra arm same side reach ankle lvl
Other names of exercise Single leg ankle reach over
Description of exercise Single leg ankle reach over exercise is a simple yet effective exercise that targets the lower body, specifically the ankles, calves, and hamstrings. It involves standing on one leg and reaching down towards the opposite foot, while keeping the leg straight and maintaining balance. This exercise helps to improve ankle stability, flexibility, and strength, which can prevent injuries and improve overall athletic performance. It also engages the core muscles and improves balance and coordination. The single leg aspect of this exercise adds an extra challenge and can be beneficial for individuals looking to improve their balance and stability. It can be easily modified to suit different fitness levels and can be done anywhere with no equipment required.
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 across to right side 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, Extension, Plantarflexion, Dorsiflexion, Eversion, Inversion

    Benefits of exercise

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

  • Improved balance
  • Stronger ankles
  • Increased ankle mobility
  • Better coordination
  • Improved stability
  • Strengthened core muscles
  • Improved posture
  • Increased flexibility
  • Reduced risk of ankle injuries
  • Better overall lower body strength

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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

  • Single leg ankle reach over exercise should be avoided if you have any existing injuries or pain in your ankles, knees, or hips. It is also not recommended for individuals with balance issues or those who are recovering from surgery. This exercise puts a lot of strain on the ankles and requires good stability and flexibility in the lower body. If you are a beginner or have not properly warmed up, it is best to avoid this exercise as it can increase the risk of injury. It is important to listen to your body and avoid this exercise if you feel any discomfort or pain. Always consult with a healthcare professional before starting any new exercise routine.

    • 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 balance throughout the exercise
  • Start with a lower range of motion and gradually increase as you become more comfortable
  • Avoid locking your knee or overextending your ankle
  • Keep your core engaged to prevent any strain on your lower back
  • Use a stable surface or support for balance if needed
  • Do not rush through the exercise, focus on controlled movements
  • Do not push yourself beyond your limits, listen to your body
  • Breathe evenly throughout the exercise
  • Consult a professional if you have any pre-existing injuries or pain in your ankles.

    • Helpful in Diseases

  • Ankle sprain
  • Plantar fasciitis
  • Achilles tendinitis
  • Shin splints
  • Stress fractures
  • Osteoarthritis
  • Rheumatoid arthritis
  • Gout
  • Peripheral neuropathy
  • Diabetic neuropathy

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    Frequently asked questions

     

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