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

( Single to double backward hop )

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Name of exercise  AROM knee single to double bkwd hop
Other names of exercise Single to double backward hop
Description of exercise Single to double backward hop exercise is a plyometric exercise that involves hopping from one leg to the other, while moving backwards. It is a dynamic movement that helps improve balance, coordination, and explosiveness in the lower body. To perform this exercise, start in a standing position with one leg slightly lifted off the ground. Then, hop backwards onto the other leg, landing softly and immediately hopping back onto the first leg. This exercise can be made more challenging by adding a higher hop or increasing the speed of the movement. It is a great addition to any workout routine, especially for athletes looking to improve their agility and power.
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 land on both legs.
  • Repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Plantarflexion, Dorsiflexion, Abduction

    Benefits of exercise

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

  • Improved balance and coordination
  • Increased leg strength
  • Enhanced power and explosiveness
  • Improved agility and quickness
  • Greater flexibility in the lower body
  • Reduced risk of injury
  • Improved athletic performance
  • Increased muscle endurance
  • Targets multiple muscle groups
  • Can be modified for different fitness levels

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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 to double backward hop exercise should be avoided in cases where an individual has a history of knee or ankle injuries, as this exercise puts a lot of stress on these joints. It should also be avoided if an individual is experiencing any current pain or discomfort in the knees, ankles, or hips. Additionally, those with balance or coordination issues should avoid this exercise as it requires a high level of stability. Pregnant women or those with a high-risk pregnancy should also avoid this exercise. It is important to consult with a healthcare professional before attempting this exercise, especially if there are 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 starting the exercise
  • Maintain proper form and technique throughout the exercise
  • Start with a lower height and gradually increase as you become comfortable
  • Use a soft surface to land on to reduce impact on joints
  • Keep your knees slightly bent to absorb shock
  • Avoid locking your knees during the exercise
  • Keep your core engaged for stability
  • Do not rush the movement, maintain a steady pace
  • Use your arms to help with balance and momentum
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Post-surgery rehabilitation
  • ACL injury
  • Lower extremity injury
  • Knee pain
  • Ankle sprains
  • Hip pain
  • Lower back pain

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    Frequently asked questions

     

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