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

( Single leg same arm forward ankle reach )

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Name of exercise  Func uni stance – ipsi arm fwd reach ankle lvl
Other names of exercise Single leg same arm forward ankle reach
Description of exercise Single leg same arm forward ankle reach is a balance and stability exercise that targets the core, glutes, and ankle stability. To perform this exercise, stand on one leg with your arms by your sides. Lift the opposite arm up and reach forward while simultaneously lifting the same leg off the ground and extending it behind you. Keep your core engaged and maintain a straight line from your head to your extended leg. Hold for a few seconds, then return to the starting position. This exercise improves balance, coordination, and strengthens the muscles in the lower body. It can also help prevent ankle injuries and improve overall stability.
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 in front 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
    Type of Action Dorsiflexion, Flexion, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Increased ankle flexibility
  • Strengthened core muscles
  • Improved coordination
  • Increased hip stability
  • Improved posture
  • Increased lower body strength
  • Improved stability in single leg movements
  • Improved overall body control
  • Increased range of motion in the ankles

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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 forward ankle reach exercise should be avoided in the following situations:If you have a recent or current injury or pain in your ankles, knees, or hips, as this exercise puts strain on these joints and can worsen the condition.
  • If you have poor balance or stability, as this exercise requires good balance and control to avoid falling or causing injury.
  • If you have a history of vertigo or dizziness, as this exercise involves looking down and can cause dizziness or disorientation.
  • If you have a history of low back pain or spinal issues, as this exercise can put strain on the lower back and worsen the condition.
  • If you are pregnant, as this exercise can be risky and may put pressure on the abdominal muscles and pelvic floor.
  • If you have any other medical conditions or concerns, it is best to consult with a healthcare professional before attempting this exercise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Maintain proper balance and stability
  • Keep core engaged
  • Avoid rounding the back
  • Keep shoulders relaxed
  • Do not overextend the arm or leg
  • Use slow and controlled movements
  • Keep eyes focused on a fixed point
  • Do not hold breath
  • Keep hips level
  • Avoid jerky or sudden movements

    • Helpful in Diseases

  • Balance disorders
  • Lower back pain
  • Ankle sprains
  • Knee injuries
  • Plantar fasciitis
  • Achilles tendonitis

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    Frequently asked questions

     

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