Teaser exercise : How to do, Benefits, Side Effects, Uses, Precautions

Single leg same arm backward 45 eye level rotation/reach : How to do, Benefits, Side Effects, Uses, Precautions ( Single leg same arm backward 45 eye level rotation/reach )

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Name of exercise  Func uni stance – ipsi arm bkwd 45 rotn/reach eye lvl
Other names of exercise Single leg same arm backward 45 eye level rotation/reach
Description of exercise Single leg same arm backward 45 eye level rotation/reach exercise is a dynamic movement that targets the core, shoulders, and balance. To perform this exercise, stand on one leg with a slight bend in the knee, and extend the opposite arm straight out in front of you at eye level. Slowly rotate the arm and torso towards the back, maintaining a straight arm and keeping the eyes fixed on the hand. Reach as far back as possible without losing balance, then return to the starting position. This exercise helps improve core stability, shoulder mobility, and balance. It can be modified by using a resistance band or adding weights for increased difficulty.
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 right leg with knee slightly bent with arms at sides.
  • Rotate trunk to right and reach right arm backward to 45 degrees at eye level.
  • Return and repeat.

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    Video Tutorial

    EX3118/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 Low
    Direction of Exercise Flextion, Rotation
    Type of Action Rotation, Extension, Hyperextension, Abduction

    Benefits of exercise

    EX3118/T1(ME/1)

  • Improved balance
  • Increased core strength
  • Better posture
  • Enhanced shoulder stability
  • Improved coordination
  • Increased range of motion
  • Strengthened back muscles
  • Improved sports performance
  • Reduced risk of injury
  • Improved overall body control

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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 leg same arm backward 45 eye level rotation/reach exercise should be avoided in the following situations:Injury or pain in the shoulder or back: If you have a pre-existing injury or pain in your shoulder or back, this exercise should be avoided as it can aggravate the condition and cause further discomfort.
  • Balance issues: This exercise requires a good sense of balance and stability. If you have any balance issues or are prone to falls, it is best to avoid this exercise to prevent any accidents or injuries.
  • Recent surgery: If you have had any recent surgery on your shoulder, back or legs, it is important to avoid this exercise until you have fully recovered and your doctor has given you the go-ahead.
  • Pregnancy: Pregnant women should avoid this exercise as it may put unnecessary strain on their back and abdominal muscles.
  • High blood pressure: This exercise involves reaching and rotating, which can cause a sudden increase in blood pressure. If you have high blood pressure, it is best to avoid this exercise to prevent any health risks.
  • Dizziness or vertigo: If you experience dizziness or vertigo, it is best to avoid this exercise as it involves a lot of movement and can worsen your symptoms.
  • Lack of flexibility: This exercise requires a good range of motion in the shoulders and back. If you have limited flexibility in these areas, it is best to avoid this exercise or modify it to suit your abilities.Remember to always consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions or concerns.

    • 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
  • Maintain a stable and balanced stance
  • Engage your core muscles throughout the movement
  • Keep your spine in a neutral position
  • Avoid jerky or sudden movements
  • Do not overextend your arm or rotate too far back
  • Keep your shoulder relaxed and avoid tension
  • Breathe evenly and do not hold your breath
  • Start with a lighter weight and gradually increase as you become comfortable with the movement
  • Stop if you feel any pain or discomfort and consult a professional if necessary

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Frozen shoulder
  • Bursitis
  • Arthritis

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    EX3118/FAQ/1

     

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