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

( Single leg backward opposite 45 ankle rotation/reach )

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Name of exercise  Func uni stance – contra arm bkwd opp 45 rotn/reach ankle lvl
Other names of exercise Single leg backward opposite 45 ankle rotation/reach
Description of exercise The single leg backward opposite 45 ankle rotation/reach exercise is a dynamic movement that targets the lower body, specifically the ankles, calves, and glutes. To perform this exercise, stand on one leg with the opposite leg extended behind you at a 45-degree angle. From this position, rotate your ankle in a circular motion, first clockwise and then counterclockwise. As you rotate your ankle, reach down towards your toes with your opposite arm, engaging your core for balance. This exercise helps to improve ankle mobility, stability, and strength, while also working on balance and coordination. It is a great addition to any lower body workout routine and can be modified for 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.
  • Rotate trunk and reach left arm backwards to left 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 Dorsiflexion, Eversion, Flexion, Supination, Circumduction, Extension, Plantarflexion, Abduction

    Benefits of exercise

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

  • Improved balance and stability
  • Strengthened ankles and lower legs
  • Increased flexibility and range of motion
  • Improved coordination and body awareness
  • Engages core muscles for stability
  • Can help prevent ankle injuries
  • Targets specific muscles in the ankle and foot
  • Can be done anywhere with no equipment needed
  • Can be modified for different fitness levels
  • Helps improve overall lower body strength and function

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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 leg backward opposite 45 ankle rotation/reach exercise should be avoided if you have any existing ankle injuries or pain. It puts a lot of strain on the ankle joint and can worsen any existing issues. It should also be avoided if you have any balance or stability issues as it requires standing on one leg. Pregnant women should also avoid this exercise as it can be unsafe for the baby. If you have any other medical conditions or concerns, it is best to consult with a doctor or physical therapist before attempting this exercise. Additionally, if you experience any pain or discomfort while performing this exercise, stop immediately and seek medical advice.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Maintain proper form throughout the movement
  • Engage core muscles to stabilize the body
  • Start with a slow and controlled movement
  • Do not overextend or force the ankle rotation
  • Keep the knee of the supporting leg slightly bent
  • Use a stable surface or support if needed
  • Avoid jerky or sudden movements
  • Breathe steadily and evenly throughout the exercise
  • Stop if you experience any pain or discomfort

    • Helpful in Diseases

  • calf strain
  • ankle sprain
  • Achilles tendonitis
  • plantar fasciitis
  • shin splints

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    Frequently asked questions

     

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