Double same side hip reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double same side hip reach )

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Name of exercise  Func uni stance- bil same side reach hip lvl
Other names of exercise Double same side hip reach
Description of exercise The double same side hip reach exercise is a core strengthening movement that targets the oblique muscles on one side of the body at a time. 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 and engage your core muscles. Lift your shoulders off the ground and twist your upper body to one side, reaching your elbow towards the opposite hip. Then, return to the starting position and repeat on the other side. This exercise helps to improve core stability, balance, and flexibility while also toning the oblique muscles. It can be modified for beginners by keeping the feet on the ground, or made more challenging by holding a weight in the hands.
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 right at hip level.
  • Return and repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=m2ampv5JcIs%26pp=ygUJI2hpcHJvY2tz

     

    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 Flextion
    Type of Action Abduction, Flexion, Elevation, Circumduction

    Benefits of exercise

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

  • Increased core strength
  • Improved balance
  • Better posture
  • Increased flexibility
  • Stronger hip muscles
  • Improved coordination
  • Reduced risk of lower back pain
  • Better sports performance
  • Enhanced stability
  • 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 double same side hip reach exercise should be avoided if you have any existing hip or lower back injuries or pain. This exercise puts a lot of strain on the hip and lower back muscles, and could worsen any existing conditions. It is also not recommended for pregnant women or individuals with balance issues, as it requires a significant amount of stability and coordination. Additionally, if you are new to exercising or have not properly warmed up, it is best to avoid this exercise to prevent any potential injuries. It is always important to listen to your body and consult with a medical professional before attempting any new exercises.

    • 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
  • Keep your core engaged throughout the movement
  • Use controlled and slow movements
  • Keep your back straight and avoid arching
  • Avoid jerky or sudden movements
  • Do not overextend your reach
  • Maintain proper breathing technique
  • Use a stable surface or mat to perform the exercise
  • Stop immediately if you feel any pain or discomfort
  • Consult a fitness professional if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • Low back pain
  • Osteoporosis
  • Osteoarthritis
  • Sciatica
  • Muscle strain
  • Herniated disc
  • Scoliosis

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    Frequently asked questions

     

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