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

( Single forward 45 knee level reach )

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Name of exercise  Func uni stance – contra arm fwd opp 45 reach knee lvl
Other names of exercise Single forward 45 knee level reach
Description of exercise The single forward 45 knee level reach exercise is a dynamic movement that targets the core, glutes, and legs. To perform this exercise, stand with your feet shoulder-width apart and your arms at your sides. Step forward with your right leg, keeping your knee bent at a 45-degree angle. As you do this, reach your arms forward and down towards your right knee. Hold this position for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps improve balance, coordination, and flexibility while also strengthening the lower body and core muscles. It can be modified by adding weights or increasing the range of motion for a more challenging workout.
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 left at 45 degrees 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 High
    Direction of Exercise Diagonal
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Improved coordination
  • Strengthened leg muscles
  • Improved flexibility
  • Improved posture
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved range of motion
  • Strengthened lower back muscles

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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 knee level reach exercise should be avoided if you have any existing knee injuries or pain, as it puts pressure on the knee joint. It should also be avoided if you have any balance issues, as it requires stability and can increase the risk of falling. Pregnant women or those with a history of lower back pain should also avoid this exercise, as it can strain the lower back muscles. If you are new to exercising or have not done this exercise before, it is important to start with caution and proper form to avoid injury. If you experience any discomfort or pain while performing this exercise, it is best to stop and consult a healthcare professional.

    • 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 posture throughout the exercise
  • Engage your core muscles to stabilize your body
  • Keep your knees slightly bent to avoid strain on the lower back
  • Avoid jerky movements and perform the exercise in a slow and controlled manner
  • Do not overextend your reach, only go as far as you can comfortably
  • Breathe deeply and evenly throughout the exercise
  • Avoid locking your elbows or hyperextending your arms
  • Use a mat or cushion to protect your knees if necessary
  • Stop immediately if you feel any pain or discomfort and consult a professional if needed

    • Helpful in Diseases

  • Arthritis
  • Knee pain
  • Hip pain
  • Back pain
  • Obesity
  • Diabetes
  • Heart disease
  • Hypertension
  • Osteoporosis

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    Frequently asked questions

     

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