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

( Single leg backward opposite 45 hip reach )

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Name of exercise  Func uni stance – contra arm bkwd opp 45 reach hip lvl
Other names of exercise Single leg backward opposite 45 hip reach
Description of exercise The single leg backward opposite 45 hip reach exercise is a challenging and effective movement that targets the glutes, hamstrings, and core muscles. It involves standing on one leg and extending the other leg straight back at a 45-degree angle while simultaneously reaching the opposite arm towards the extended leg. This movement requires balance, stability, and coordination, making it a great exercise for improving overall strength and athleticism. It also helps to improve hip mobility and stability, which can benefit daily activities and sports performance. By engaging multiple muscle groups, the single leg backward opposite 45 hip reach exercise is a great addition to any workout routine for building strength, stability, and balance.
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 with left arm backwards to left side 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 Abduction
    Type of Action Abduction, Extension, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased flexibility in hips and lower back
  • Improved coordination
  • Targets glute muscles
  • Helps prevent injury
  • Can be modified for different fitness levels
  • Can be done anywhere with no equipment needed
  • Can improve posture
  • Can improve overall lower body strength

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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

  • Single leg backward opposite 45 hip reach exercise should be avoided if you have any injuries or pain in your hips, lower back, or knees. It is also not recommended for individuals with balance issues or those who are new to exercising. If you have any medical conditions that affect your ability to perform this exercise safely, such as arthritis or osteoporosis, it is best to consult with a doctor before attempting this exercise. Additionally, if you experience any discomfort or pain while performing this exercise, stop immediately and consult with a fitness professional for modifications or alternative exercises. It is important to listen to your body and avoid any movements that may aggravate existing injuries or conditions.

    • 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
  • Keep your core engaged throughout the movement
  • Maintain proper form and posture
  • Start with a light weight or no weight at all
  • Use a stable surface for support if needed
  • Keep your back straight and avoid arching
  • Avoid jerky or sudden movements
  • Breathe properly and do not hold your breath
  • Do not overextend your leg or hip joint
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • low back pain
  • hip pain
  • sciatica
  • piriformis syndrome
  • sacroiliac joint dysfunction
  • lumbar disc herniation
  • lumbar spinal stenosis
  • hip osteoarthritis

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    Frequently asked questions

     

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