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

( Single leg hop backward opposite side 45 )

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Name of exercise  Func uni hop – bkwd opp side 45
Other names of exercise Single leg hop backward opposite side 45
Description of exercise Single leg hop backward same side 45 is a plyometric exercise that targets the lower body muscles, specifically the glutes, hamstrings, and calves. It involves hopping backward on one leg while maintaining a 45-degree angle with the same side arm and leg. This exercise helps improve balance, coordination, and explosive power. It also strengthens the muscles involved in jumping and can help prevent injuries. To perform this exercise, stand on one leg with the opposite knee slightly bent. Hop backward while simultaneously raising the same side arm and keeping it at a 45-degree angle. Land softly on the same leg and repeat for the desired number of repetitions. This exercise can be challenging and should be done with caution, especially for those with knee or ankle 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 right leg.
  • Hop backwards 45 degrees to left.
  • Continue hopping.

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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 Medium
    Direction of Exercise __
    Type of Action Extension, Abduction, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Increased leg muscle strength
  • Enhanced coordination
  • Improved agility
  • Better joint stability
  • Improved proprioception
  • Increased single leg power
  • Improved jumping ability
  • Increased core strength
  • 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 hop backward same side 45 is a plyometric exercise that involves hopping backwards on one leg at a 45-degree angle. This exercise can be beneficial for improving balance, coordination, and lower body strength. However, there are certain situations where it may be best to avoid this exercise.Firstly, individuals with knee, ankle, or hip injuries should avoid this exercise as it puts a lot of stress on these joints and can worsen the injury. It is important to consult with a healthcare professional before attempting this exercise if you have any pre-existing injuries.Additionally, individuals with poor balance or stability may find this exercise challenging and may be at risk for falling or injuring themselves. It is important to start with simpler exercises and gradually progress to this one to avoid any accidents.Furthermore, individuals with any heart or respiratory conditions should avoid this exercise as it can be too strenuous and may cause discomfort or difficulty breathing.Lastly, pregnant women should avoid this exercise as it can put pressure on the pelvic floor and may cause discomfort or injury.In summary, it is important to listen to your body and consult with a professional before attempting any new exercises, especially if you have any pre-existing injuries or conditions. It is always better to err on the side of caution and choose alternative exercises that are better suited for your individual needs and abilities.

    • Precautions

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

  • Warm up adequately before starting the exercise
  • Maintain proper form and balance throughout the movement
  • Use a stable surface or mat to perform the exercise
  • Engage core muscles to support the lower back
  • Start with small hops and gradually increase the intensity
  • Do not overextend the knee or ankle joints
  • Keep the landing soft and controlled
  • Avoid jerky or sudden movements
  • Listen to your body and stop if you experience any pain
  • Consult a trainer or medical professional if you have any existing injuries or conditions.

    • Helpful in Diseases

  • ACL tear
  • Knee injury
  • Knee sprain

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    Frequently asked questions

     

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