Single leg opposite arm backward eye level rotation/reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg opposite arm backward eye level rotation/reach )

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Name of exercise  Func uni stance – contra arm bkwd rotn/reach eye lvl
Other names of exercise Single leg opposite arm backward eye level rotation/reach
Description of exercise The single leg opposite arm backward eye level rotation/reach exercise is a dynamic movement that targets the core, back, and shoulder muscles. To perform this exercise, stand on one leg with your knee slightly bent and raise the opposite arm to eye level. From this position, rotate your torso and reach the arm behind you while maintaining balance on the standing leg. As you reach, engage your core and squeeze your shoulder blades together. Hold for a few seconds before returning to the starting position. This exercise helps improve balance, stability, and posture while also strengthening the back and shoulder muscles. It can be modified by using a resistance band or weight for added challenge.
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 trunk to left and reach left backwards at eye 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 Low
    Direction of Exercise Rotation, Abduction
    Type of Action Abduction, Extension, Rotation

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Enhanced coordination
  • Strengthened back muscles
  • Improved posture
  • Increased range of motion
  • Improved stability
  • Improved shoulder mobility
  • Improved overall body awareness
  • Improved athletic performance

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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 opposite arm backward eye level rotation/reach exercise should be avoided if you have any pre-existing injuries or pain in your lower back, hips, or shoulders. This exercise requires a significant amount of balance and stability, so it can put strain on these areas if they are already compromised. If you have a history of dizziness or vertigo, this exercise may also be too challenging and should be avoided. Additionally, if you are pregnant or have any other medical conditions that affect your balance or coordination, it is best to avoid this exercise. It is always important to listen to your body and consult with a healthcare professional before attempting any new exercises, especially if you have any concerns.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Keep your core engaged
  • Maintain proper form and posture
  • Use a stable surface or support for balance
  • Start with a light weight or no weight at all
  • Keep your movements slow and controlled
  • Avoid jerky or sudden movements
  • Keep your gaze forward and avoid looking down
  • Breathe regularly and do not hold your breath
  • Use a mirror to check your form
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Shoulder injuries
  • Balance disorders
  • Vertigo

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    Frequently asked questions

     

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