Warrior reversed exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Warrior reversed )

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Name of exercise  Warrior Reversed
Other names of exercise Warrior reversed
Description of exercise The Warrior reversed angle exercise is a variation of the traditional Warrior pose in yoga. It involves standing with one leg forward and the other leg extended back, while reaching the arms overhead and bending the front knee. The reversed angle aspect comes from twisting the torso and reaching one arm down towards the back leg while the other arm reaches up towards the ceiling. This exercise helps to improve balance, flexibility, and strength in the legs, core, and arms. It also stretches the hips, shoulders, and chest. The reversed angle position adds an extra challenge and can help to open up the chest and shoulders even more.
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 with arms out to sides, palms down.
  • Step to right into wide stance with right foot pointing outward and right knee bent.
  • Bend trunk to left, touching left hand on left lower leg and look upward.
  • Hold and repeat to other side.

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    Video Tutorial

     

    Body Part Neck, Chest, Lumbar, Abdominal
    Type of Muscles Cervical, Pectoral , Latissimus Dorsi, Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion, Rotation, Side Bend
    Type of Action Extension, Abduction, Elevation, Hyperextension, Reposition

    Benefits of exercise

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

  • Increased shoulder mobility
  • Improved core strength
  • Strengthened upper back muscles
  • Improved posture
  • Increased flexibility
  • Better balance and stability
  • Improved coordination
  • Strengthened arm muscles
  • Improved grip strength
  • Increased overall body strength

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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 Warrior reversed angle exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. It should also be avoided if you have any issues with balance or stability, as this exercise requires you to stand on one leg while twisting your body. Pregnant women should also avoid this exercise, as it can put strain on the abdominal muscles and may be uncomfortable. Additionally, if you are new to exercising or have not yet built up enough strength and flexibility, it is best to avoid this exercise until you have a solid foundation and proper form.

    • 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
  • Use proper form and technique
  • Engage core muscles throughout the exercise
  • Keep the back straight and avoid arching
  • Do not overextend the legs or knees
  • Use a stable surface or mat for support
  • Start with light weights or no weights at all
  • Avoid jerky or sudden movements
  • Breathe evenly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Warrior reversed angle exercise is helpful in
  • arthritis
  • back pain
  • sciatica
  • osteoporosis
  • fibromyalgia
  • scoliosis
  • kyphosis
  • lordosis
  • chronic fatigue syndrome
  • muscle tension
  • stress
  • anxiety
  • depression
  • insomnia
  • migraines
  • digestive disorders
  • hormonal imbalances
  • high blood pressure
  • cardiovascular disease
  • obesity
  • diabetes
  • metabolic syndrome
  • cancer
  • autoimmune diseases
  • neurological disorders
  • respiratory conditions
  • postural imbalances
  • balance and coordination issues
  • general physical weakness
  • low energy levels
  • lack of flexibility and range of motion
  • poor posture
  • weak core muscles
  • muscle imbalances
  • injuries and chronic pain.

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    Frequently asked questions

     

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