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

( Single leg same arm forward opposite 45 ankle reach )

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Name of exercise  Func uni stance – ipsi arm fwd opp 45 reach ankle lvl
Other names of exercise Single leg same arm forward opposite 45 ankle reach
Description of exercise The single leg same arm forward opposite 45 ankle reach exercise is a full-body exercise that targets the core, glutes, and legs. To perform this exercise, stand on one leg with your opposite arm extended forward and your other arm reaching towards your ankle at a 45-degree angle. As you reach down, engage your core and keep your back straight. Slowly return to the starting position and repeat on the other side. This exercise helps to improve balance, stability, and flexibility while also strengthening the muscles in the lower body. It can be modified by using a resistance band or adding weights for an extra challenge. It is a great addition to any workout routine for overall strength and mobility.
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 left 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 Abduction, Flexion, Eversion, Plantarflexion

    Benefits of exercise

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

  • Improved balance and stability
  • Strengthened core muscles
  • Increased flexibility in the hips and hamstrings
  • Improved coordination and body awareness
  • Enhanced posture and alignment
  • Improved functional movement for daily activities
  • Targeted muscle activation in the glutes, quads, and calves
  • Improved range of motion in the shoulder and upper back
  • Increased muscle endurance and stamina
  • Reduced risk of injury in the lower back and lower body

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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 opposite 45 ankle reach exercise should be avoided in the following situations:Recent injury: If you have recently injured your ankle, knee, or hip, it is best to avoid this exercise as it can put strain on the injured area and worsen the injury.
  • Balance issues: This exercise requires good balance and stability. If you have balance issues or are prone to falls, it is best to avoid this exercise to prevent any accidents or injuries.
  • Chronic pain: If you have chronic pain in your ankle, knee, or hip, performing this exercise can aggravate the pain and cause discomfort. It is best to consult with a doctor or physical therapist before attempting this exercise.
  • Pregnancy: Pregnant women should avoid this exercise as it can put pressure on the abdominal muscles and pelvic floor. It is important to consult with a doctor before starting any new exercise during pregnancy.
  • Recent surgery: If you have had surgery on your ankle, knee, or hip, it is important to avoid this exercise until you have fully recovered and have been cleared by your doctor to resume physical activity.
  • Lack of flexibility: This exercise requires a good range of motion in the ankle and hip joints. If you have limited flexibility in these areas, it is best to avoid this exercise to prevent straining or injuring the muscles.
  • Dizziness or vertigo: If you experience dizziness or vertigo, it is best to avoid this exercise as it involves standing on one leg and can worsen your symptoms.In general, it is important to listen to your body and avoid any exercise that causes pain or discomfort. If you are unsure about whether this exercise is suitable for you, consult with a doctor or certified fitness professional.

    • 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 back straight and avoid arching
  • Avoid jerky movements
  • Start with a light weight and gradually increase as you get comfortable
  • Keep your movements slow and controlled
  • Do not overextend your arm or leg
  • Breathe regularly and do not hold your breath
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Ankle injuries
  • Arthritis
  • Balance disorders
  • Cerebral palsy
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke

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    Frequently asked questions

     

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