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

( Double down backward opposite side reach )

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Name of exercise  Func uni stance – bil down bkwd opp side reach
Other names of exercise Double down backward opposite side reach
Description of exercise Double down backward opposite side reach is a core strengthening exercise that targets the abdominal and back muscles. To perform this exercise, start by lying on your back with your legs bent and feet flat on the floor. Place your hands behind your head with your elbows out to the sides. Engage your core and lift your head, shoulders, and upper back off the floor. As you do this, reach your right hand towards your left foot while simultaneously extending your left leg out straight. Hold for a few seconds, then return to the starting position and repeat on the other side. This exercise helps improve balance, stability, and overall core strength.
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 left.
  • 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 Extenstion, Diagonal
    Type of Action Extension, Flexion

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Enhanced balance and coordination
  • Strengthened back muscles
  • Improved posture
  • Increased range of motion
  • Improved stability and control
  • Strengthened shoulder muscles
  • Improved overall body control
  • 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

  • The Double Down Backward Opposite Side Reach exercise should be avoided if you have any pre-existing injuries or conditions that could be aggravated by this movement. This includes injuries to the back, neck, shoulders, or hips. Additionally, if you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult a medical professional.It is also recommended to avoid this exercise if you are pregnant or have recently given birth, as it may put too much strain on your abdominal muscles.If you are new to exercising or have a weak core, it is best to start with simpler exercises before attempting the Double Down Backward Opposite Side Reach. This will help you build up your strength and stability before moving on to more advanced movements.Lastly, if you have any doubts or concerns about your ability to perform this exercise safely, it is always best to consult with a certified fitness professional 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 proper form and technique throughout the exercise
  • Use a stable surface or mat to avoid slipping or falling
  • Keep your core engaged to prevent strain on the back
  • Avoid overextending or hyperextending the back
  • Start with small movements and gradually increase the range of motion
  • Breathe consistently and avoid holding your breath
  • Stop immediately if you experience any pain or discomfort
  • Do not perform the exercise if you have any pre-existing back injuries
  • Consult a professional trainer for proper guidance and modifications if needed.

    • Helpful in Diseases

  • Shoulder pain
  • Back pain
  • Arthritis
  • Fibromyalgia
  • Sciatica
  • Scoliosis
  • Herniated disc
  • Muscle strain

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    Frequently asked questions

     

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