Double forward 45 knee reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double forward 45 knee reach )

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Name of exercise  Func uni stance – bil fwd 45 reach knee lvl
Other names of exercise Double forward 45 knee reach
Description of exercise Double forward 45 knee reach is a core strengthening exercise that targets the abdominal muscles, particularly the rectus abdominis. To perform this exercise, start by lying on your back with your knees bent and feet flat on the ground. Place your hands behind your head, keeping your elbows wide. Engage your core and lift your shoulders off the ground, bringing your left knee towards your chest and simultaneously reaching your right elbow towards your left knee. Return to the starting position and repeat on the other side. This exercise helps to improve core stability, balance, and overall abdominal strength. It can also be modified by adding weights or performing it on a stability ball for an added challenge.
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.
  • Reach both arms to right at 45 degrees at knee level.
  • Return and repeat.

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    Video Tutorial

     

    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 Diagonal
    Type of Action Flexion, Abduction, Rotation

    Benefits of exercise

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

  • Increased core strength
  • Improved balance
  • Enhanced flexibility
  • Toned abdominal muscles
  • Strengthened back muscles
  • Improved posture
  • Increased range of motion in hips and knees
  • Improved coordination
  • Increased stability in the lower body
  • Improved overall physical fitness

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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 45 knee reach exercise should be avoided if you have any pre-existing knee or hip injuries, as it puts pressure on these joints and can worsen the condition. It is also not recommended for individuals with balance issues or those who are pregnant. If you experience any pain or discomfort while performing this exercise, it should be stopped immediately. Additionally, if you have recently undergone surgery or have a chronic health condition, it is best to consult with a doctor or physical therapist before attempting this exercise. It is important to listen to your body and avoid any exercises that may cause harm or exacerbate existing injuries.

    • 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 proper form throughout the exercise
  • Engage core muscles to support the spine
  • Keep shoulders relaxed and away from ears
  • Do not arch the back
  • Avoid jerky or sudden movements
  • Use controlled and slow movements
  • Do not lock the knees at any point
  • Avoid overextending the neck
  • Listen to your body and stop if you experience any pain or discomfort

    • Helpful in Diseases

  • Knee pain
  • Osteoarthritis
  • Rheumatoid arthritis
  • Patellofemoral pain syndrome
  • Meniscus injuries
  • IT band syndrome
  • Runner’s knee
  • Chondromalacia patella
  • Anterior cruciate ligament (ACL) injuries
  • Posterior cruciate ligament (PCL) injuries

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    Frequently asked questions

     

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