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

( Double backward 45 knee reach )

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Name of exercise  Func uni stance – bil bkwd 45 reach knee lvl
Other names of exercise Double backward 45 knee reach
Description of exercise Double backward 45 knee reach exercise is a lower body strengthening exercise that targets the glutes, hamstrings, and quadriceps muscles. To perform this exercise, stand with your feet shoulder-width apart and your arms by your sides. Step your right foot back at a 45-degree angle, bending both knees to lower into a lunge position. As you lower, reach your arms back and down towards your right foot. Push through your right heel to return to the starting position and repeat on the other side. This exercise helps improve balance, stability, and overall lower body strength. It can be modified by holding onto a chair or wall for support or by adding weights for an extra 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 backward 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 Medium
    Direction of Exercise Diagonal
    Type of Action Flexion

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Stronger core muscles
  • Better balance and coordination
  • Improved posture
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Can be done without equipment
  • Can be incorporated into a full body workout
  • Helps prevent injuries

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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 backward 45 knee reach exercise should be avoided in certain situations to prevent injury or strain on the body. This exercise involves bending the knees and reaching back while standing, which can put stress on the lower back, hips, and knees. It is important to avoid this exercise if you have any existing injuries or conditions in these areas, such as lower back pain, hip or knee problems, or arthritis. Pregnant women should also avoid this exercise as it can be uncomfortable and potentially harmful to the developing baby. If you experience any pain or discomfort while performing this exercise, it is best to stop and consult with a healthcare professional before continuing.

    • 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
  • Keep the core engaged and back straight
  • Do not arch the back excessively
  • Use a stable and secure surface to perform the exercise
  • Start with a lower range of motion and gradually increase as you become more comfortable
  • Do not push beyond your limits and listen to your body’s signals
  • Breathe continuously and avoid holding your breath
  • Keep your neck relaxed and avoid straining it
  • If you feel any pain or discomfort, stop immediately and consult a professional.

    • Helpful in Diseases

  • Herniated disc
  • Spinal stenosis
  • Sciatica
  • Scoliosis

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    Frequently asked questions

     

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