Single forward opposite 45 hip reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single forward opposite 45 hip reach )

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Name of exercise  Func uni stance – uni fwd opp 45 reach hip lvl
Other names of exercise Single forward opposite 45 hip reach
Description of exercise The single forward opposite 45 hip reach exercise is a dynamic movement that targets the core, glutes, and hips. To perform this exercise, stand with your feet shoulder-width apart and your arms at your sides. Step forward with your right foot at a 45-degree angle, keeping your left foot planted. As you step forward, reach your left arm towards your right foot, keeping your core engaged and your back straight. Return to the starting position and repeat on the other side. This exercise helps to improve balance, stability, and hip mobility while also strengthening the core muscles. It can be modified for beginners by using a smaller range of motion and gradually increasing it as strength and stability improve.
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 left arm forward to right at 45 degrees at hip 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 Diagonal
    Type of Action Flexion, Rotation

    Benefits of exercise

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

  • Improved balance
  • Increased hip mobility
  • Strengthened core muscles
  • Improved coordination
  • Increased range of motion
  • Improved posture
  • Strengthened glute muscles
  • Improved stability
  • Improved athletic performance
  • Reduced risk of injury

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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 single forward opposite 45 hip reach exercise should be avoided if you have any injuries or pain in your hips, lower back, or knees. This exercise requires a significant range of motion in these areas and can exacerbate any existing issues. It is also not recommended for those with balance or stability issues, as it involves standing on one leg and reaching to the side. Pregnant women should also avoid this exercise, as it can put strain on the abdominal muscles and pelvic floor. If you experience any discomfort or pain during the exercise, it is important to stop and consult with a healthcare professional before attempting it again.

    • 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 throughout the exercise
  • Engage your core muscles
  • Keep your back straight and shoulders relaxed
  • Avoid overextending your reach
  • Start with a comfortable range of motion
  • Breathe evenly throughout the exercise
  • Use a stable surface or support for balance if needed
  • Do not rush the movement
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Stroke
  • Parkinson’s disease
  • Multiple sclerosis
  • Spinal cord injury
  • Cerebral palsy
  • Muscular dystrophy
  • Amyotrophic lateral sclerosis (ALS)
  • Guillain-Barre syndrome
  • Spinal muscular atrophy
  • Huntington’s disease

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    Frequently asked questions

     

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