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

( Single leg same arm forward 45 ankle rotation/reach )

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Name of exercise  Func uni stance – ipsi arm fwd 45 rotn/reach ankle lvl
Other names of exercise Single leg same arm forward 45 ankle rotation/reach
Description of exercise The single leg same arm forward 45 ankle rotation/reach exercise is a dynamic movement that targets the muscles in the legs, core, and shoulders. To perform this exercise, stand on one leg with the opposite arm extended straight out in front of you. Slowly rotate the ankle of your standing leg 45 degrees to the side while reaching your arm towards your toes. Hold for a few seconds, then return to the starting position. This exercise helps improve balance, stability, and ankle mobility, while also engaging the core and shoulder muscles. It can be modified for beginners by using a chair or wall for support, and for advanced individuals by adding weights or performing the movement on an unstable surface.
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 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 Flextion, Rotation
    Type of Action Dorsiflexion, Eversion, Plantarflexion, Abduction

    Benefits of exercise

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

  • Increased balance
  • Improved coordination
  • Strengthened core muscles
  • Enhanced hip mobility
  • Improved ankle stability
  • Increased flexibility
  • Improved posture
  • Strengthened shoulder muscles
  • Increased range of motion
  • Improved overall athletic performance

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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 rotation/reach exercise should be avoided if you have any current injuries or pain in your ankle, knee, or hip. If you have a history of ankle or knee instability, this exercise may also not be suitable for you. Additionally, if you have any balance issues or difficulty standing on one leg, it is best to avoid this exercise. It is important to listen to your body and not push through any discomfort or pain during this exercise. If you are unsure about whether this exercise is appropriate for you, it is best to consult with a healthcare professional before attempting it.

    • 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 locking your standing knee
  • Use controlled movements, do not swing your leg
  • Breathe continuously and evenly
  • Do not overextend your reaching arm
  • Do not strain your neck or shoulders
  • Start with a small range of motion and gradually increase as you feel comfortable

    • Helpful in Diseases

  • ankle sprains
  • plantar fasciitis
  • Achilles tendinitis
  • shin splints
  • metatarsalgia

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    Frequently asked questions

     

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