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

( Single to single backward 90 hop )

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Name of exercise  AROM knee single to single bkwd 90 hop
Other names of exercise Single to single backward 90 hop
Description of exercise The single to single backward 90 hop exercise is a plyometric movement that targets the lower body muscles, particularly the glutes, quads, and hamstrings. It involves hopping on one foot and then quickly transitioning to the other foot while rotating the body 90 degrees backward. This exercise improves balance, agility, and explosive power. It also helps to strengthen the muscles and joints in the legs, which can improve athletic performance and reduce the risk of injury. To perform this exercise, start in a standing position with feet hip-width apart, then hop on one foot while rotating the body 90 degrees backward, land on the other foot, and repeat for the desired number of repetitions.
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 rotate 90 degrees and land on same leg.
  • Hop again and rotate other direction and land on same leg.
  • 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 Abduction, Flexion, Circumduction, Extension

    Benefits of exercise

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

  • Increased coordination
  • Improved balance
  • Strengthened leg muscles
  • Improved agility
  • Increased power
  • Improved proprioception
  • Reduced risk of injury
  • Improved reaction time
  • Improved stability
  • Improved 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 single backward 90 hop exercise should be avoided if you have any pre-existing knee or ankle injuries. This exercise puts a lot of strain on these joints and can worsen any existing conditions. It should also be avoided if you have any balance issues or are new to exercising, as it requires a certain level of coordination and strength. Pregnant women or individuals with high blood pressure should also avoid this exercise as it can increase blood pressure and put strain on the abdominal muscles. If you experience any pain or discomfort while performing this exercise, it is important to stop and consult with a healthcare professional before continuing.

    • 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
  • Ensure proper form and technique
  • Start with a lower height and gradually increase
  • Keep your core engaged and back straight
  • Land softly on the balls of your feet
  • Do not lock your knees
  • Use a stable surface to hop on
  • Keep your arms at your sides for balance
  • Avoid overexertion and take breaks when needed
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Knee pain
  • Ankle pain
  • Hip pain
  • Lower back pain
  • Arthritis
  • Osteoporosis
  • Plantar fasciitis
  • IT band syndrome
  • Patellofemoral pain syndrome
  • Bursitis
  • Tendinitis
  • Runner’s knee
  • Shin splints
  • Stress fractures

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    Frequently asked questions

     

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