Single leg same arm forward 45 ankle reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg same arm forward 45 ankle reach )

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Name of exercise  Func uni stance – ipsi arm fwd 45 reach ankle lvl
Other names of exercise Single leg same arm forward 45 ankle reach
Description of exercise The single leg same arm forward 45 ankle reach exercise is a bodyweight movement that targets the core, glutes, and legs. To perform this exercise, stand on one leg with the opposite arm extended forward at a 45-degree angle. Slowly lower your torso towards the ground while simultaneously lifting your extended leg behind you. Keep your core engaged and maintain a straight line from your head to your extended arm. Once you reach your lowest point, engage your glutes and push through your standing foot to return to the starting position. This exercise helps improve balance, stability, and overall strength in the lower body. It can be modified by using a resistance band or weight for added difficulty.
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.
  • Reach right arm forward to right at 45 degrees 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 Diagonal
    Type of Action Flexion, Dorsiflexion, Abduction

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Improved coordination
  • Strengthened leg muscles
  • Strengthened arm muscles
  • Improved flexibility
  • Improved stability
  • Improved posture
  • Increased range of motion
  • Improved overall fitness

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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 same arm forward 45 ankle reach exercise should be avoided in certain situations to prevent injury or discomfort. These include:Existing ankle or knee injuries: If you have a previous ankle or knee injury, this exercise can put strain on the affected joint and aggravate the injury.
  • Balance issues: This exercise requires good balance and stability, so if you have balance issues or are prone to falling, it is best to avoid this exercise.
  • Recent surgery: If you have had ankle or knee surgery, it is important to consult with your doctor or physical therapist before attempting this exercise.
  • Pregnancy: Pregnant women may experience changes in their balance and center of gravity, making this exercise unsafe for them.
  • Lack of flexibility: If you have tight hamstrings or calf muscles, this exercise may be difficult to perform and can lead to strain or injury.
  • Pain or discomfort: If you experience pain or discomfort while performing this exercise, it is best to stop and consult with a professional to assess your form and technique.Overall, it is important to listen to your body and avoid this exercise if you feel it is not suitable for your current physical condition. It is always recommended to consult with a professional before starting any new exercise routine.

    • 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 proper form throughout the exercise
  • Engage your core muscles to stabilize your body
  • Keep your standing leg slightly bent for balance
  • Avoid arching your back
  • Keep your head and neck in a neutral position
  • Breathe steadily and evenly
  • Start with a small range of motion and gradually increase as you feel comfortable
  • Keep your supporting foot firmly planted on the ground
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • ankle injuries
  • balance disorders
  • chronic pain
  • fibromyalgia
  • hip pain
  • knee pain
  • lower back pain
  • multiple sclerosis
  • osteoarthritis
  • Parkinson’s disease
  • sciatica
  • stroke
  • tendinitis
  • vertigo

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    Frequently asked questions

     

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