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

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

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Name of exercise  Func uni stance – ipsi arm fwd opp 45 rotn/reach ankle lvl
Other names of exercise Single leg same arm forward opposite 45 ankle rotation/reach
Description of exercise The single leg same arm forward opposite 45 ankle rotation/reach exercise is a dynamic movement that targets the core, glutes, and ankles. It involves standing on one leg with the opposite arm extended forward and the other arm reaching down towards the ankle. From this starting position, the individual will rotate their torso and reach their extended arm towards the opposite ankle, while keeping the standing leg straight and stable. This movement engages the core muscles to stabilize the body, while also challenging the glutes and ankles to maintain balance and control. It can help improve balance, coordination, and ankle mobility, making it a beneficial exercise for athletes and individuals looking to improve their overall fitness.
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 left and 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 Flextion, Rotation
    Type of Action Dorsiflexion, Abduction, Rotation

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased flexibility
  • Targeted hip muscles
  • Improved coordination
  • Enhanced stability
  • Improved posture
  • Increased range of motion
  • Reduced risk of injury
  • Improved 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 opposite 45 ankle rotation/reach exercise should be avoided if the individual has any existing ankle or knee injuries. This exercise puts a lot of strain on the ankle joint and could aggravate any existing injuries. It should also be avoided if the individual has poor balance or stability, as this exercise requires a strong core and good balance to be performed correctly. Additionally, individuals with low back pain or sciatica should avoid this exercise as it can put pressure on the lower back. If the individual is experiencing any pain or discomfort while performing this exercise, it should be stopped immediately. It is always recommended to consult with a healthcare 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)

  • Maintain proper balance and stability
  • Keep the core engaged
  • Avoid jerky or sudden movements
  • Use slow and controlled movements
  • Keep the standing leg slightly bent
  • Focus on maintaining proper form
  • Do not overextend the reaching arm
  • Keep the shoulders relaxed
  • Breathe deeply and evenly
  • Do not strain the neck or back

    • Helpful in Diseases

  • shoulder pain
  • lower back pain
  • hip pain
  • knee pain

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    Frequently asked questions

     

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