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

( Single leg backward opposite 45 ankle reach )

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Name of exercise  Func uni stance – contra arm bkwd opp 45 reach ankle lvl
Other names of exercise Single leg backward opposite 45 ankle reach
Description of exercise The single leg backward opposite 45 ankle reach exercise is a dynamic movement that targets the lower body muscles, particularly the glutes, hamstrings, and calves. To perform this exercise, stand on one leg with the other leg extended behind you at a 45-degree angle. Keep your arms by your sides and your core engaged. Slowly lower your upper body towards the ground while reaching your opposite hand towards your extended foot. Hold for a few seconds, then return to the starting position. This exercise helps improve balance, stability, and flexibility in the lower body while also strengthening the muscles. It can be modified for beginners by using a support or reducing the range of motion.
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 with left arm backwards to left side at 45 degrees 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 Abduction
    Type of Action Extension, Abduction, Plantarflexion, Eversion

    Benefits of exercise

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

  • Improved balance
  • Increased hip mobility
  • Strengthened core muscles
  • Improved coordination
  • Improved posture
  • Increased flexibility
  • Improved stability
  • Strengthened leg muscles
  • Improved proprioception
  • 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

  • Single leg backward opposite 45 ankle reach exercise should be avoided if you have any existing ankle or knee injuries. This exercise puts a lot of strain on the ankle joint and can aggravate any existing issues. It should also be avoided if you have poor balance or stability, as this exercise requires a lot of coordination and control. If you experience any pain or discomfort while performing this exercise, stop immediately and consult a medical professional. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may put too much strain on your body. It is always important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • 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.
  • Use a stable surface or support for balance.
  • Engage your core muscles throughout the exercise.
  • Keep your standing leg slightly bent to avoid locking the knee.
  • Maintain a slow and controlled movement.
  • Do not arch your back or hunch your shoulders.
  • Avoid leaning too far back or forward.
  • Keep your gaze forward to maintain balance.
  • Do not overextend your reaching leg.
  • Listen to your body and stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • ankle injuries
  • balance disorders
  • ankle sprains
  • ankle strains
  • ankle instability
  • ankle pain

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    Frequently asked questions

     

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