Single leg hop/turn foward same side 45 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg hop/turn foward same side 45 )

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Name of exercise  Func uni hop/turn – fwd same side 45
Other names of exercise Single leg hop/turn foward same side 45
Description of exercise The single leg hop/turn forward same side 45 exercise is a dynamic movement that targets the lower body muscles, specifically the quadriceps, hamstrings, and glutes. It involves hopping and turning on one leg while maintaining a 45-degree angle to the side. This exercise requires balance, coordination, and strength as it challenges the stabilizing muscles in the leg and core. It can be performed as a plyometric exercise, adding an explosive element to the movement. This exercise is beneficial for improving athletic performance, increasing lower body strength and stability, and enhancing overall balance and coordination. It can be modified for different fitness levels by adjusting the height of the hop and the speed of the movement.
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 forward 45 degrees to right while turning body in that direction and 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 Flexion, Rotation, Eversion, Abduction

    Benefits of exercise

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

  • Improved balance
  • Increased leg strength
  • Enhanced coordination
  • Greater agility
  • Improved proprioception
  • Increased core stability
  • Improved athletic performance
  • Reduced risk of injury
  • Improved muscle endurance
  • Increased explosiveness

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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 forward same side 45 exercise is a plyometric exercise that involves jumping and turning on one leg at a 45-degree angle. While this exercise can be beneficial for improving balance, coordination, and lower body strength, there are certain situations where it should be avoided. Firstly, individuals with a history of knee or ankle injuries should avoid this exercise as it puts a lot of stress on these joints and can increase the risk of re-injury. Additionally, those with balance issues or weak ankles should also avoid this exercise as it requires a high level of stability and can be challenging to perform correctly.Pregnant women should also avoid this exercise as it involves jumping and could put unnecessary strain on the pelvic floor muscles. People with lower back pain or spinal injuries should also avoid this exercise as the twisting motion can aggravate these conditions.It is always important to consult with a healthcare professional before starting any new exercise, especially if you have any pre-existing injuries or medical conditions. If you experience any pain or discomfort while performing this exercise, stop immediately and seek guidance from a professional. It is better to modify or avoid this exercise altogether than risk further injury.

    • 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 alignment throughout the movement
  • Start with a lower intensity and gradually increase as you become more comfortable
  • Engage your core muscles to maintain stability
  • Keep your eyes focused on a fixed point to maintain balance
  • Avoid jerky or sudden movements
  • Use a soft surface or mat to reduce impact on joints
  • Do not overextend or hyperextend the knee joint
  • Avoid performing the exercise if you have any knee or ankle injuries
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • ACL Tears
  • Arthritis
  • Knee Injuries
  • Hip Injuries
  • Ankle Injuries
  • Multiple Sclerosis
  • Parkinson’s Disease
  • Muscular Dystrophy
  • Cerebral Palsy
  • Spinal Cord Injuries
  • Stroke
  • Balance Disorders
  • Post-Operative Rehabilitation
  • Athletic Injuries

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    Frequently asked questions

     

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