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

( Double same side knee reach )

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Name of exercise  Func uni stance- bil same side reach knee lvl
Other names of exercise Double same side knee reach
Description of exercise The Double Same Side Knee Reach exercise is a core and balance exercise that targets the abdominal muscles, lower back, and hip flexors. It involves lying on your back with your knees bent and feet flat on the ground. From this position, you will reach your right hand towards your right knee while simultaneously lifting your left leg towards your chest. This movement engages the core and challenges balance and coordination. The exercise is then repeated on the other side, with the left hand reaching towards the left knee and the right leg lifting towards the chest. This exercise is great for improving core strength, stability, and overall balance.
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 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 Flextion
    Type of Action Flexion, Abduction

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better balance and stability
  • Targeted abdominal and oblique muscles
  • Improved posture
  • Increased range of motion in hips and lower back
  • Reduced risk of lower back pain
  • Improved coordination and body control
  • Engages multiple muscle groups at once
  • Can be modified for different fitness levels

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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 same side knee reach exercise should be avoided if you have any existing knee injuries or pain. This exercise puts a lot of pressure on the knees and can exacerbate any existing issues. It is also not recommended for individuals with balance or stability issues, as it requires a significant amount of coordination and control. Pregnant women should also avoid this exercise, as it can put strain on the abdominal muscles and pelvic floor. If you are experiencing any discomfort or pain during the exercise, it is best to stop and consult with a healthcare professional. Additionally, if you have recently undergone knee surgery or have any other medical conditions that may be affected by this exercise, it is important to consult with your doctor before attempting it.

    • 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
  • Maintain a slow and controlled movement
  • Keep your core engaged throughout the exercise
  • Avoid arching your back
  • Do not lock your knees
  • Breathe properly and do not hold your breath
  • Use a comfortable and stable surface to perform the exercise
  • Do not push beyond your range of motion
  • Stop immediately if you feel any pain or discomfort
  • Consult a trainer or doctor if you have any pre-existing knee injuries or conditions.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Knee pain
  • Muscle imbalances
  • Balance disorders

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    Frequently asked questions

     

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