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

( Single to single forward 90 hop )

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Name of exercise  AROM knee single to single fwd 90 hop
Other names of exercise Single to single forward 90 hop
Description of exercise The single to single forward 90 hop exercise is a plyometric movement that involves hopping on one leg while rotating the torso 90 degrees to the side. This exercise helps to improve balance, coordination, and explosive power in the lower body. To perform this exercise, start by standing on one leg with the knee slightly bent. Then, hop forward and rotate the torso 90 degrees to the side, landing on the same leg. Keep the core engaged and use the arms for balance. Repeat on the other side, hopping forward and rotating the torso in the opposite direction. This exercise can be incorporated into a dynamic warm-up or as part of a lower body strength training routine.
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 forward 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

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

     

    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 Flexion, Abduction, Plantarflexion

    Benefits of exercise

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

  • Improved balance and coordination
  • Increased lower body strength
  • Enhanced agility and quickness
  • Improved cardiovascular endurance
  • Strengthened core muscles
  • Improved joint stability
  • Increased hip mobility
  • Improved footwork and foot speed
  • Enhanced muscle endurance
  • 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 single forward 90 hop exercise should be avoided if you have any 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 prone to falling. This exercise requires a lot of coordination and balance, so it may not be suitable for everyone. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it can put too much pressure on the pelvic floor. It is always important to listen to your body and avoid any exercises that cause pain or discomfort.

    • 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
  • Wear appropriate footwear with good grip
  • Find a flat and stable surface to perform the exercise
  • Keep your core engaged throughout the movement
  • Start with small hops and gradually increase the height
  • Keep your knees slightly bent to reduce impact on joints
  • Avoid overextending your legs or landing with straight knees
  • Keep your arms in a comfortable position to maintain balance
  • Do not perform the exercise if you have any knee or ankle injuries
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • knee pain
  • hip pain
  • ankle pain
  • ACL injuries
  • patellar tendonitis
  • IT band syndrome
  • shin splints
  • plantar fasciitis
  • Achilles tendonitis
  • hamstring strains
  • quadriceps strains

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    Frequently asked questions

     

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