Single leg hop/turn backward opposite side 180 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg hop/turn backward opposite side 180 )

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Name of exercise  Func uni hop/turn – opp side 180
Other names of exercise Single leg hop/turn backward opposite side 180
Description of exercise The single leg hop/turn backward opposite side 180 exercise is a plyometric exercise that focuses on improving balance, coordination, and lower body strength. It involves hopping on one leg and rotating 180 degrees in the air before landing on the opposite leg. This exercise requires explosive power and control in order to execute the movement smoothly. It targets the muscles in the legs, including the quadriceps, hamstrings, and calves, as well as the core muscles for stability. It also challenges the body to work on unilateral movements, which can help improve athletic performance and prevent injuries. This exercise can be modified by using a lower or higher platform to increase or decrease the difficulty level.
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 and turn body to left 180 degrees landing on right foot as shown.
  • 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 High
    Direction of Exercise __
    Type of Action Rotation, Circumduction, Extension, Abduction

    Benefits of exercise

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

  • Improved balance and stability
  • Increased leg strength
  • Enhanced coordination and agility
  • Improved proprioception
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Helps prevent injuries
  • Improves athletic performance
  • Can be done with minimal equipment
  • Can be incorporated into a variety of workouts

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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 hop/turn backward opposite side 180 exercise should be avoided if you have any existing injuries or pain in your lower back, hips, knees, or ankles. This exercise puts a lot of stress on these joints and can worsen any pre-existing conditions. It should also be avoided if you have poor balance or coordination, as it requires a high level of stability and control. Additionally, if you are pregnant, have high blood pressure, or any heart or respiratory conditions, it is best to avoid this exercise as it can put strain on your cardiovascular system. It is always important to consult with a healthcare professional before attempting any new exercise, especially if you have any concerns or medical 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 attempting the exercise
  • Ensure proper form and technique
  • Start with a low height and gradually increase as you become comfortable
  • Use a soft landing surface to reduce impact on joints
  • Keep your core engaged throughout the exercise
  • Do not rush through the movement, take your time and focus on balance
  • Do not push beyond your limits, listen to your body and stop if you experience pain
  • Keep your eyes focused on a fixed point to maintain balance
  • Use your arms for balance and control
  • Practice on both sides to maintain symmetry and prevent muscle imbalances.

    • Helpful in Diseases

  • ACL injuries
  • Knee pain
  • Osteoarthritis
  • Hip pain
  • Ankle sprains

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    Frequently asked questions

     

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