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

( Single leg opposite arm backward knee rotation/reach )

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Name of exercise  Func uni stance – contra arm bkwd rotn/reach knee lvl
Other names of exercise Single leg opposite arm backward knee rotation/reach
Description of exercise The single leg opposite arm backward knee rotation/reach exercise is a dynamic movement that targets the core muscles, specifically the obliques and lower back. It involves standing on one leg and reaching the opposite arm and knee towards the back in a rotational motion. This exercise requires balance, stability, and coordination as well as engaging the muscles in the legs, arms, and core. It helps to improve posture, strengthen the core, and increase mobility in the spine. This exercise can be modified by using a resistance band or adding weights to increase the challenge. It is a great addition to any workout routine for overall strength 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 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 Rotation, Abduction
    Type of Action Rotation, Extension, Reposition

    Benefits of exercise

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

  • Improves balance
  • Increases core stability
  • Strengthens lower body muscles
  • Enhances coordination
  • Targets multiple muscle groups
  • Improves posture
  • Increases flexibility
  • Can be modified for different fitness levels
  • Can be done without equipment
  • Can be incorporated into a full-body workout

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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 knee rotation/reach exercise should be avoided if you have any existing knee, hip, or back injuries. It puts a lot of strain on these areas and can worsen any existing conditions. It should also be avoided if you have balance issues or are prone to falls, as this exercise requires good balance and stability. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the baby. If you experience any pain or discomfort while performing this exercise, it should be stopped immediately. It is always best to consult with a doctor or physical therapist before attempting any new exercises, especially if you have any pre-existing 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 starting the exercise
  • Maintain proper form and posture throughout the exercise
  • Engage your core muscles to stabilize your body
  • Start with a slow and controlled movement
  • Avoid arching your back or rounding your shoulders
  • Keep your head and neck in a neutral position
  • Do not overextend your knee or elbow joints
  • Breathe evenly and do not hold your breath
  • Use a stable surface or support if needed
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Parkinson’s disease
  • Multiple sclerosis
  • Fibromyalgia
  • Chronic back pain

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    Frequently asked questions

     

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