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

( Single leg opposite arm backward hip rotation/reach )

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Name of exercise  Func uni stance – contra arm bkwd rotn/reach hip lvl
Other names of exercise Single leg opposite arm backward hip rotation/reach
Description of exercise The single leg opposite arm backward hip rotation/reach exercise is a dynamic movement that targets the core, glutes, and hip muscles. It involves standing on one leg and reaching the opposite arm behind the body while rotating the hip in a backward motion. This exercise helps to improve balance, stability, and coordination while also strengthening the muscles in the lower body. It can be modified by using a resistance band or weight for added challenge. This exercise is beneficial for athletes, as it mimics movements involved in sports such as golf and tennis. It can also be used in rehabilitation programs to improve hip mobility and stability.
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 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 Rotation, Abduction
    Type of Action Rotation, Extension, Abduction

    Benefits of exercise

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

  • Improved balance
  • Increased core stability
  • Strengthened glutes
  • Improved hip mobility
  • Improved coordination
  • Strengthened lower back
  • Improved posture
  • Increased flexibility
  • 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 leg opposite arm backward hip rotation/reach exercise should be avoided if an individual has any pre-existing injuries or conditions that may be aggravated by this movement. This includes injuries or pain in the hips, lower back, or shoulders. Additionally, if an individual has poor balance or stability, they may struggle with this exercise and should avoid it until they have improved in these areas. Pregnant women, individuals with vertigo or dizziness, and those with osteoporosis should also avoid this exercise. It is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for your specific situation.

    • Precautions

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

  • Maintain proper balance and stability
  • Keep your core engaged
  • Start with small movements and gradually increase range of motion
  • Keep your standing leg slightly bent
  • Avoid arching your back
  • Keep your shoulders relaxed
  • Breathe deeply and evenly
  • Do not force the movement, go at your own pace
  • Keep your head and neck in a neutral position
  • Use proper form and technique throughout the exercise

    • Helpful in Diseases

  • Low back pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Osteoporosis

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    Frequently asked questions

     

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