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

( Single leg same arm same side ankle rotation/reach )

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Name of exercise  Func uni stance – ipsi arm same side rotn/reach ankle lvl
Other names of exercise Single leg same arm same side ankle rotation/reach
Description of exercise The single leg same arm same side ankle rotation/reach exercise is a dynamic movement that helps improve balance, stability, and flexibility in the lower body. To perform this exercise, stand on one leg with the same arm extended out to the side at shoulder height. Slowly rotate the ankle of the standing leg in a circular motion, while simultaneously reaching down towards the toes with the extended arm. This movement engages the muscles in the ankle, foot, and leg, while also challenging the core and upper body. It can be modified by using a resistance band or weight for added difficulty. This exercise is beneficial for athletes, as well as individuals looking to improve their overall balance and coordination.
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 to right side 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 Flexion, Rotation, Eversion, Plantarflexion, Abduction

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Enhanced coordination
  • Improved range of motion
  • Strengthened hip and ankle stability
  • Improved posture
  • Reduced risk of injury
  • Increased muscle activation
  • Improved sports performance
  • Improved functional movement

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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 same side ankle rotation/reach exercise should be avoided in certain situations to prevent injury and maximize effectiveness. This exercise should be avoided if you have a recent or chronic injury to the ankle, knee, or hip on the same side as the working arm and leg. It should also be avoided if you have any balance or stability issues, as this exercise requires a high level of balance and coordination. Additionally, if you have any pain or discomfort during this exercise, it should be stopped immediately. It is important to listen to your body and modify or avoid this exercise if it is causing any discomfort or pain.

    • 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 and posture throughout the exercise
  • Start with slow and controlled movements
  • Do not force the range of motion, only go as far as comfortable
  • Keep your core engaged for stability
  • Avoid jerky or sudden movements
  • Breathe deeply and evenly
  • Do not hold your breath
  • Do not put too much weight on the supporting leg
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • ankle injuries
  • back pain
  • knee pain
  • hip pain

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    Frequently asked questions

     

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