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

( Double opposite side knee reach )

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Name of exercise  Func uni stance – bil opp side reach knee lvl
Other names of exercise Double opposite side knee reach
Description of exercise Double opposite side knee reach is a bodyweight exercise that targets the core muscles. It involves lying on your back with your arms extended above your head and your legs straight. From this position, you will lift your right leg and reach your left hand towards your right knee, while simultaneously lifting your left leg and reaching your right hand towards your left knee. This movement creates a diagonal crunch, engaging the obliques and lower abs. The exercise can be made more challenging by adding a twist at the top of the movement or using weights. It is a great exercise for improving core strength, stability, and coordination.
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 sideways to left 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 Abduction, Adduction, Horizontal Abduction, Horizontal Adduction
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Enhanced flexibility
  • Strengthened leg muscles
  • Improved coordination
  • Increased stability
  • Improved posture
  • Increased range of motion
  • Reduced risk of knee injuries
  • 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 opposite side knee reach exercise should be avoided if you have a history of knee or back injuries, as it puts strain on these areas. It should also be avoided if you experience any pain or discomfort while performing the exercise. If you have balance issues, it is best to avoid this exercise as it requires stability and coordination. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the baby. If you have any medical conditions or concerns, it is best to consult with a doctor before attempting this exercise.

    • 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
  • Use a mat or soft surface to protect your knees
  • Maintain proper form and posture throughout the exercise
  • Avoid locking your knees or overextending them
  • Engage your core muscles to support your back
  • Start with small movements and gradually increase the range of motion
  • Breathe deeply and evenly throughout the exercise
  • Keep your neck and shoulders relaxed
  • Do not push yourself beyond your limits, listen to your body
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • low back pain
  • hip pain
  • sciatica
  • piriformis syndrome
  • sacroiliac joint dysfunction
  • lumbar disc herniation
  • lumbar spinal stenosis
  • degenerative disc disease
  • osteoarthritis
  • spondylolisthesis
  • scoliosis

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    Frequently asked questions

     

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