single to double backward 90 hop exercise : How to do, Benefits, Side Effects, Uses, Precautions

( single to double backward 90 hop )

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Name of exercise  AROM knee single to double bkwd 90 hop
Other names of exercise single to double backward 90 hop
Description of exercise The single to double backward 90 hop exercise is a dynamic movement that helps improve lower body strength, balance, and coordination. It involves hopping on one leg and then quickly switching to the other leg while turning 90 degrees in a backward direction. This exercise targets the glutes, quads, hamstrings, and calves, as well as the core muscles for stability. It can be performed with bodyweight or using resistance bands or weights for added intensity. The single to double backward 90 hop exercise is a great addition to any workout routine and can be modified for different fitness levels by adjusting the height and speed of the hop.
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 one leg.
  • Hop backward and turn 90 degrees in air, landing on both legs.
  • Repeat, with same single leg but hop to other direction.
  • Repeat.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Extenstion, Rotation
    Type of Action Flexion, Extension

    Benefits of exercise

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

  • Improved lower body strength
  • Increased balance and coordination
  • Enhanced agility and quickness
  • Targets multiple muscle groups
  • Can be done with minimal equipment
  • Can be modified for different fitness levels
  • Builds explosive power
  • Helps prevent injury
  • Improves cardiovascular endurance
  • Can be incorporated into a variety of workouts

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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 to double backward 90 hop exercise should be avoided in certain situations to prevent injury and ensure safe and effective training. This exercise involves jumping from one leg to the other, rotating 90 degrees in the air, and landing on the opposite leg. It is a high-impact exercise that requires good balance, coordination, and strength. It should be avoided if you have a history of knee, ankle, or hip injuries, as it puts a lot of stress on these joints. Pregnant women and individuals with balance or stability issues should also avoid this exercise. It is important to consult a doctor or physical therapist before attempting this exercise if you have any underlying health conditions or concerns.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Ensure proper form and technique
  • Start with a lower height and gradually increase as you become comfortable
  • Use a soft landing surface to prevent injuries
  • Keep your core engaged throughout the exercise
  • Avoid overextending your legs or back
  • Do not rush through the exercise, take your time and focus on each hop
  • Keep your eyes focused on a fixed point to maintain balance
  • Do not attempt the exercise if you have any pre-existing injuries or pain
  • Always listen to your body and stop if you feel any discomfort or pain.

    • Helpful in Diseases

  • knee pain
  • arthritis
  • ACL injuries
  • meniscus tears
  • patellar tendinitis

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    Frequently asked questions

     

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