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

Single forward 45 hip level rotation/reach : How to do, Benefits, Side Effects, Uses, Precautions DE3027/tle

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Name of exercise  Func uni stance – contra arm fwd opp 45 rotn/reach hip lvl
Other names of exercise Single forward 45 hip level rotation/reach
Description of exercise The single forward 45 hip level rotation/reach exercise is a dynamic movement that targets the core and hip muscles. To perform this exercise, stand with your feet shoulder-width apart and your arms by your sides. Begin by rotating your torso to the right, bringing your right arm up and across your body while simultaneously lifting your left leg off the ground and extending it behind you. Your body should form a straight line from your fingertips to your toes. Hold this position for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps improve core stability, balance, and flexibility in the hips.
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.
  • Rotate to left and reach left arm forward to left at 45 degrees at hip level.
  • Return and repeat.

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    Video Tutorial

    EX3027/YTB/Link

     

    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

    Benefits of exercise

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

  • Improved core strength
  • Increased hip flexibility
  • Improved balance and stability
  • Strengthened glute muscles
  • Improved posture
  • Increased range of motion in hips
  • Improved coordination and body control
  • Reduced risk of lower back pain
  • Improved sports performance
  • Enhanced overall functional movement

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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 45 hip level rotation/reach exercise is a great way to improve core strength, stability, and balance. However, there are certain situations where this exercise should be avoided to prevent injury or discomfort.Firstly, individuals with a history of lower back pain or injury should avoid this exercise as it puts strain on the lower back and can worsen existing conditions.Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the baby.People with shoulder injuries or instability should also avoid this exercise as it involves reaching and rotating the arms, which can aggravate the injury.Lastly, anyone experiencing dizziness or vertigo should avoid this exercise as it involves quick head movements that can worsen these symptoms.

    • 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 stable and neutral spine throughout the movement
  • Engage your core muscles to support your lower back
  • Keep your shoulders relaxed and away from your ears
  • Begin with a light weight and gradually increase as needed
  • Avoid jerky or sudden movements
  • Keep your feet planted firmly on the ground
  • Do not arch or round your back during the exercise
  • Breathe steadily and avoid holding your breath
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • back pain
  • sciatica
  • herniated disc
  • scoliosis
  • fibromyalgia
  • ankylosing spondylitis
  • spinal stenosis
  • hip impingement

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    Frequently asked questions

     

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