( Single leg hop 45 turns )

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Name of exercise

Func uni hop – rotn 45

Other names of exercise	Single leg hop 45 turns
Description of exercise	Single leg hop backward diagonals is a plyometric exercise that targets the lower body muscles, including the glutes, hamstrings, and calves. To perform this exercise, stand on one leg with the other leg lifted off the ground. Then, hop backward on the standing leg while simultaneously reaching the lifted leg diagonally behind the body. The arms can be used for balance and to add an extra challenge. This exercise helps improve balance, coordination, and explosiveness while also strengthening the muscles in the legs. It can be modified for different fitness levels by adjusting the distance and height of the hop. Incorporating single leg hop backward diagonals into your workout routine can improve athletic performance and prevent lower body injuries.
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 one leg. Hop in place, turning clockwise, then hop in place, turning counter clockwise, landing on one foot. 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	__
Type of Action	Abduction, Circumduction, Extension, Flexion, Rotation, Supination

Benefits of exercise

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

Improved balance

Increased leg strength

Enhanced coordination

Improved agility

Increased stability in the hips and knees

Improved proprioception

Improved core strength

Increased muscle endurance

Reduced risk of injury

Improved athletic performance

 

When to avoid this exercise

Single leg hop backward diagonals exercise should be avoided in the following situations:Recent injury or surgery: If you have recently suffered an injury or undergone surgery on your lower body, it is best to avoid this exercise as it may put too much strain on the affected area and hinder the healing process.

Balance or coordination issues: This exercise requires good balance and coordination to perform correctly and safely. If you struggle with balance or have coordination issues, it is best to avoid this exercise to prevent any potential falls or injuries.

Severe knee or ankle pain: If you experience severe pain in your knee or ankle while performing this exercise, it is best to stop and consult a healthcare professional. Continuing to do the exercise could worsen the pain and lead to further injury.

Pregnancy: Pregnant women should avoid this exercise as it involves jumping and could put too much strain on the pelvic floor muscles.

Joint problems: If you have any existing joint problems, such as arthritis, it is best to avoid this exercise as it may aggravate the condition and cause pain and discomfort.Remember to always listen to your body and consult a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions.

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

Wear proper footwear

Maintain proper form throughout the exercise

Start with a low intensity and gradually increase

Do not overexert yourself

Keep a stable and balanced body position

Use a soft surface to minimize impact on joints

Avoid twisting or jerky movements

Do not perform the exercise if you have any injuries or pain

Breathe properly and stay hydrated during the exercise

Helpful in Diseases

ACL injuries

Knee pain

Ankle sprains

Hip injuries

Muscle strains

Hip bursitis

Patellofemoral pain syndrome

Plantar fasciitis

Shin splints

Hamstring injuries

 

Frequently asked questions

 

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