Single to double opposite hop/turn exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single to double opposite hop/turn )

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Name of exercise  AROM knee single to double contra side hop/turn
Other names of exercise Single to double opposite hop/turn
Description of exercise The single to double opposite hop/turn exercise is a plyometric movement that involves jumping and turning in opposite directions. To perform this exercise, stand with your feet shoulder-width apart and arms by your sides. Begin by hopping on one leg, while simultaneously turning your body in the opposite direction. As you land, immediately hop onto your other leg and turn your body back to the starting position. Repeat this movement for a set number of repetitions or for a certain amount of time. This exercise helps to improve balance, coordination, and agility, as well as strengthen the muscles in your legs and core. It is a great addition to any workout routine for athletes or 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.
  • Hop to right and turn to right and land on both feet.
  • 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 High
    Direction of Exercise Extenstion
    Type of Action Rotation, Abduction, Plantarflexion, Elevation

    Benefits of exercise

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

  • Improves balance
  • Increases coordination
  • Enhances agility
  • Builds lower body strength
  • Targets multiple muscle groups
  • Can be done anywhere
  • Requires no equipment
  • Can be modified for different fitness levels
  • Helps prevent injuries
  • Improves 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 to double opposite hop/turn exercise should be avoided in certain situations to prevent injuries and ensure the safety of the individual performing the exercise. This exercise involves jumping and turning in opposite directions, which can put a lot of strain on the joints and muscles. It is important to avoid this exercise if you have any pre-existing knee, ankle, or hip injuries as it can aggravate these conditions. Additionally, individuals with poor balance or coordination should avoid this exercise as it can increase the risk of falling and causing further injuries. It is also recommended to avoid this exercise if you are pregnant or have any heart conditions. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health 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 small hops and gradually increase intensity
  • Keep your core engaged and maintain good balance
  • Avoid overexertion or pushing yourself too hard
  • Use a soft surface or mat to prevent injury
  • Avoid locking your knees during the exercise
  • Do not perform the exercise on uneven or slippery surfaces
  • Take breaks if you feel fatigued or experience any pain
  • Consult a professional trainer if you are a beginner or have any pre-existing injuries.

    • Helpful in Diseases

  • Parkinson’s Disease
  • Stroke
  • Multiple Sclerosis
  • Cerebral Palsy
  • Arthritis
  • Muscular Dystrophy
  • Huntington’s Disease
  • Spinal Cord Injury

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    Frequently asked questions

     

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