Inverted double leg exercise : How to do, Benefits, Side Effects, Uses, Precautions

Double forward hip reach : How to do, Benefits, Side Effects, Uses, Precautions ( Double forward hip reach )

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Name of exercise  Func uni stance – bil fwd reach hip lvl
Other names of exercise Double forward hip reach
Description of exercise The Double Forward Hip Reach exercise is a dynamic movement that targets the hip flexors, glutes, and core muscles. To perform this exercise, stand with your feet shoulder-width apart and arms at your sides. Take a big step forward with your right foot and lower your body into a lunge position, keeping your right knee at a 90-degree angle. At the same time, reach your left arm forward and your right arm back, engaging your core. Hold for a second, then return to the starting position. Repeat on the other side. This exercise helps improve balance, stability, and flexibility in the lower body while also strengthening the core muscles.
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 with knee slightly bent with arms at sides.
  • Reach both arms in front at hip level.
  • Return and repeat.

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    Video Tutorial

    EX2974/YTB/Link

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Hyperextension

    Benefits of exercise

    EX2974/T1(ME/1)

  • Increased hip mobility
  • Improved balance
  • Strengthened core muscles
  • Improved posture
  • Increased flexibility
  • Reduced risk of injury
  • Improved coordination
  • Increased range of motion
  • Strengthened glute muscles
  • 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 Double forward hip reach exercise should be avoided if the individual has any hip, lower back, or knee injuries or pain. It puts a lot of strain on these areas and could worsen the existing condition. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and pelvic floor muscles. Additionally, those with balance issues or a history of falls should avoid this exercise to prevent further injury. It is important to consult with a healthcare professional before attempting this exercise, especially if there are any underlying health conditions or concerns. It is always better to err on the side of caution and choose a different exercise that is more suitable for your individual needs and abilities.

    • 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
  • Keep your core engaged throughout the movement
  • Maintain proper form and technique
  • Avoid jerky or sudden movements
  • Start with a smaller range of motion and gradually increase as you become more comfortable
  • Use a mat or cushion to protect your knees and wrists
  • Breathe evenly and do not hold your breath
  • Do not force your body beyond its limits
  • Listen to your body and stop if you experience any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Low back pain
  • Hip pain
  • Sciatica
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Ankylosing spondylitis
  • Spondylosis
  • Herniated disc
  • Degenerative disc disease
  • Sacroiliac joint dysfunction
  • Piriformis syndrome
  • Lumbar spinal stenosis
  • Pelvic girdle pain
  • Hip bursitis
  • Trochanteric pain syndrome
  • Iliotibial band syndrome

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    EX2974/FAQ/1

     

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