( Double down and backward same side reach )

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Name of exercise

Func uni stance – bil down bkwd same side reach

Other names of exercise	Double down and backward same side reach
Description of exercise	Double down and backward same side reach is a core exercise that targets the abdominal muscles and improves overall core strength and stability. To perform this exercise, start by standing with your feet shoulder-width apart and your arms by your sides. Begin by bending at the waist and bringing your arms down towards your feet, keeping your back straight and your core engaged. As you reach down, simultaneously lift one leg off the ground and extend it behind you, keeping it in line with your body. Hold this position for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps to improve balance, coordination, and flexibility while also engaging the core muscles. It can be modified by using weights or resistance bands for an added 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 downward and backward to right. 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, Supination, Extension, Reposition

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 coordination

Targets multiple muscle groups

Can be done without equipment

Enhances posture

Burns calories and aids in weight loss

Can be modified for different fitness levels

Helps prevent injuries

Can improve sports performance

 

When to avoid this exercise

Double down and backward same side reach exercises are typically safe and effective for most individuals. However, there are certain situations where it may be best to avoid these exercises. Firstly, if you have a history of back or shoulder injuries, it is important to consult with a healthcare professional before attempting these exercises. These movements can put strain on the back and shoulders, and may aggravate existing injuries. Additionally, if you have any current pain or discomfort in your back or shoulders, it is best to avoid these exercises until the pain has subsided. Pushing through pain can lead to further injury and hinder your progress. Furthermore, if you have any balance or coordination issues, it may be best to avoid these exercises as they require a certain level of stability and control. Lastly, if you are pregnant or have recently given birth, it is important to avoid these exercises as they can put strain on the abdominal muscles and pelvic floor. It is best to consult with a doctor or physical therapist for safe and appropriate exercises during this time. Overall, it is important to listen to your body and avoid these exercises if you feel any pain, discomfort, or have any underlying conditions that may be aggravated. Always consult with a healthcare professional before starting any new exercise routine.

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

Use proper form and technique

Start with a lower weight and gradually increase as you become more comfortable

Engage your core muscles throughout the movement

Keep your back straight and avoid rounding your shoulders

Avoid jerky or sudden movements

Do not overextend your arms or back

Listen to your body and stop if you feel any pain or discomfort

Use a spotter or trainer for added support and safety

Breathe regularly and do not hold your breath during the exercise.

Helpful in Diseases

Diabetes

Heart disease

High blood pressure

Obesity

Osteoporosis

Arthritis

Chronic obstructive pulmonary disease (COPD)

Asthma

Fibromyalgia

Chronic fatigue syndrome

Multiple sclerosis

Parkinson’s disease

Alzheimer’s disease

Depression

Anxiety

Stress-related disorders

Postural imbalances

Chronic pain

Stroke

Peripheral artery disease

Chronic kidney disease

Cancer

Autoimmune diseases

Muscular dystrophy

 

Frequently asked questions

 

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