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

( Single to double same side hop/turn )

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Name of exercise  AROM knee single to double ipsi hop/turn
Other names of exercise Single to double same side hop/turn
Description of exercise The single to double same side hop/turn exercise is a plyometric movement that involves jumping and turning on the same side. It is a great exercise for improving balance, coordination, and explosiveness. To perform this exercise, start in a standing position with your feet shoulder-width apart. Hop onto one foot and simultaneously turn your body to face the same direction. Then, quickly hop onto the other foot and turn your body back to the starting position. Repeat this movement for several repetitions, making sure to land softly and with control. This exercise can be modified by adding a jump or using a resistance band for added difficulty. It is a great addition to any workout routine for athletes and fitness enthusiasts 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 left 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, Circumduction, Abduction, Elevation

    Benefits of exercise

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

  • Increased agility
  • Improved balance
  • Strengthened leg muscles
  • Enhanced coordination
  • Improved cardiovascular endurance
  • Increased flexibility
  • Improved reaction time
  • Improved core stability
  • Reduced risk of injury
  • Improved overall 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 same side hop/turn exercise should be avoided if you have any existing injuries or pain in your ankles, knees, or hips. It is also not recommended for individuals with balance issues or those who are pregnant. Additionally, if you have recently undergone surgery or have a history of joint problems, it is best to avoid this exercise. It is important to listen to your body and consult with a medical professional before attempting any new exercise, especially if you have any concerns about your physical abilities. It is always better to err on the side of caution to prevent further injury or aggravation of existing conditions.

    • 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 back straight
  • Avoid locking your knees
  • Do not twist your body excessively
  • Use a suitable surface with good grip
  • Wear proper footwear
  • Do not overexert yourself
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Ankle sprains

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    Frequently asked questions

     

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