Single to single 90 opposite hop exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single to single 90 opposite hop )

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Name of exercise  AROM knee single 90 contra hop
Other names of exercise Single to single 90 opposite hop
Description of exercise The single to single 90 opposite hop exercise is a plyometric movement that involves jumping and rotating the body 90 degrees in the air. It starts with the person standing on one leg, and then explosively jumping off that leg while simultaneously rotating their body in the opposite direction. The goal is to land on the opposite leg with control and balance. This exercise helps to improve coordination, balance, and lower body strength. It also activates the core muscles and can be a great addition to any workout routine. It is important to maintain proper form and engage the muscles throughout the movement to prevent injury. This exercise can be modified by using a lower height or by performing it at a slower pace.
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 and rotate 90 to opposite side as standing leg.
  • Repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=laoOvj6jNtA%26pp=ygUdI3lvdXR1YmVjaGFubmVsdXNlcm5hbWVjaGFuZ2U%253D

     

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

    Benefits of exercise

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

  • Improved balance
  • Strengthened leg muscles
  • Increased coordination
  • Improved agility
  • Enhanced cardiovascular endurance
  • Improved ankle stability
  • Increased bone density
  • Improved athletic performance
  • Reduced risk of injury
  • Increased muscle endurance

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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 single 90 opposite hop exercise is a high-impact plyometric movement that can put a lot of strain on the joints and muscles. It is important to avoid this exercise if you have any existing injuries or conditions that may be aggravated by the movement. This includes knee, ankle, or hip injuries, as well as any issues with balance or coordination.Additionally, if you are new to exercise or have not built up enough strength and stability in your lower body, it is best to avoid this exercise until you have a solid foundation. Trying to perform this movement before you are ready can increase your risk of injury.It is also important to avoid this exercise if you are pregnant or have recently given birth, as the impact and balance required may be too strenuous for your body.Lastly, if you are feeling fatigued or have any pain or discomfort during the exercise, it is best to stop and rest. Pushing through the exercise in these conditions can also increase your risk of injury. Always listen to your body and modify or avoid exercises as needed to ensure your safety and well-being.

    • 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
  • Wear proper workout shoes
  • Maintain proper form throughout the exercise
  • Start with a low intensity and gradually increase
  • Do not overextend your knees
  • Keep your core engaged
  • Use a stable surface to perform the exercise
  • Do not rush through the movement
  • Listen to your body and stop if you experience any pain
  • Consult a fitness professional before attempting the exercise.

    • Helpful in Diseases

  • knee pain
  • ankle pain
  • hip pain
  • lower back pain
  • arthritis
  • osteoporosis
  • sciatica
  • plantar fasciitis
  • bursitis
  • tendinitis
  • ACL injuries
  • IT band syndrome
  • shin splints

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    Frequently asked questions

     

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