Single leg same arm backward ankle reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg same arm backward ankle reach )

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Name of exercise  Func uni stance – ipsi arm bkwd reach ankle lvl
Other names of exercise Single leg same arm backward ankle reach
Description of exercise The single leg same arm backward ankle reach exercise is a balance and stability exercise that targets the core, glutes, and ankles. To perform this exercise, stand on one leg with the opposite arm extended overhead. Slowly hinge at the hip and reach the extended arm towards the back foot, while simultaneously lifting the back leg off the ground. Keep the standing knee slightly bent and maintain a straight line from the extended arm to the lifted leg. Hold for a few seconds before returning to the starting position. This exercise helps improve balance, coordination, and ankle stability, making it a great addition to any workout routine.
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 to right and reach right arm backward 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 Extension, Reposition

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Enhanced coordination
  • Better posture
  • Strengthened leg muscles
  • Improved flexibility
  • Improved proprioception
  • Reduced risk of falls
  • Improved athletic performance
  • Can be done anywhere

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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 same arm backward ankle reach exercise should be avoided if you have any pre-existing injuries or pain in your lower back, hips, knees, or ankles. This exercise puts a lot of strain on these areas and can exacerbate any existing issues. It is also not recommended for individuals with balance issues or those who are at risk of falling. If you are pregnant or have recently given birth, it is best to avoid this exercise as it can put extra strain on your pelvic floor muscles. Additionally, if you have any medical conditions that affect your joints or bones, it is important to consult with a doctor before attempting this exercise. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • 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
  • Maintain a stable and balanced stance
  • Engage core muscles throughout the exercise
  • Keep the back straight and avoid arching
  • Start with small movements and gradually increase range of motion
  • Avoid jerky or sudden movements
  • Use proper form and technique
  • Keep the supporting leg slightly bent
  • Avoid locking the knee of the supporting leg
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Balance disorders
  • Ankle sprains
  • Plantar fasciitis
  • Achilles tendonitis
  • Ankle instability
  • Gait abnormalities
  • Lower back pain
  • Hip pain
  • Knee pain
  • Ankle osteoarthritis

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    Frequently asked questions

     

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