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

( Double forward opposite 45 knee reach )

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Name of exercise  Func uni stance – bil fwd opp 45 reach knee lvl
Other names of exercise Double forward opposite 45 knee reach
Description of exercise The Double Forward Opposite 45 Knee Reach exercise is a full-body movement that targets the core, arms, and legs. To perform this exercise, stand with your feet shoulder-width apart and your arms extended straight out in front of you. Next, step forward with your right foot and simultaneously bring your left knee up to meet your right hand. Return to the starting position and repeat on the opposite side, stepping forward with your left foot and bringing your right knee up to meet your left hand. This exercise challenges balance, coordination, and core stability while also increasing strength and flexibility in the legs. It is a great addition to any full-body workout 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 right leg with knee slightly bent with arms at sides.
  • Reach both arms forward to left 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 Abduction, Extension

    Benefits of exercise

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

  • Strengthening of core muscles
  • Improved balance and stability
  • Increased flexibility in hips and lower back
  • Toning of abdominal muscles
  • Improved coordination and body control
  • Increased range of motion in hips and knees
  • Improved posture and alignment
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved overall fitness and 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

  • Double forward opposite 45 knee reach exercise should be avoided if you have any current or previous injuries to your knees, hips, or lower back. This exercise puts a lot of strain on these areas and could potentially worsen any existing conditions. It should also be avoided if you have balance issues or are prone to dizziness, as the movement involves reaching and balancing on one leg. Pregnant women should also avoid this exercise as it can put too much strain on the abdominal muscles. If you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult a medical professional.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use proper form and technique
  • Start with a warm-up
  • Engage core muscles throughout the exercise
  • Keep back straight and shoulders relaxed
  • Avoid jerky or sudden movements
  • Breathe evenly and consistently
  • Use a stable surface or mat
  • Do not overextend knees or hips
  • Listen to your body and stop if you feel pain
  • Gradually increase intensity and range of motion over time

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Bursitis
  • Tendinitis
  • Patellofemoral pain syndrome

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    Frequently asked questions

     

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