Single leg same arm same side knee reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg same arm same side knee reach )

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Name of exercise  Func uni stance – ipsi arm same side reach knee lvl
Other names of exercise Single leg same arm same side knee reach
Description of exercise Single leg same arm same side knee reach is a core strengthening exercise that targets the abdominal muscles, hip flexors, and glutes. To perform this exercise, stand on one leg with the opposite arm extended overhead and the same side knee bent. Slowly reach down towards the bent knee while keeping the back straight and engaging the core. Hold the position for a few seconds before returning to the starting position. This exercise helps improve balance, stability, and overall core strength. It can be modified by using a resistance band or adding weights to increase the difficulty. It is a great exercise for athletes, as well as anyone looking to improve their core 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.
  • Reach right arm to right side 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 Medium
    Direction of Exercise Abduction
    Type of Action Abduction, Flexion

    Benefits of exercise

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

  • Core stability
  • Improved balance
  • Increased hip mobility
  • Strengthened glute muscles
  • Improved coordination
  • Increased leg strength
  • Improved posture
  • Engages stabilizer muscles
  • Targets oblique muscles
  • Can be done anywhere, no equipment needed

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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 same arm same side knee reach exercise should be avoided if you have any existing injuries or pain in your lower back, hips, or knees. It puts a lot of strain on these areas and can worsen any existing conditions. It is also not recommended for individuals who have poor balance or stability, as it requires a strong core and good balance to perform correctly. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and pelvic floor. If you experience any discomfort or pain while performing this exercise, it is best to stop and consult with a healthcare professional before continuing.

    • Precautions

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

  • Warm up properly before performing the exercise
  • Maintain proper form and technique throughout the exercise
  • Start with a lighter weight or no weight at all
  • Engage your core muscles to stabilize your body
  • Keep your back straight and avoid rounding your shoulders
  • Do not lock your standing knee
  • Avoid jerky or sudden movements
  • Breathe steadily and consistently
  • Use a stable surface to stand on
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Low back pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Spinal stenosis
  • Sacroiliac joint dysfunction
  • Piriformis syndrome

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    Frequently asked questions

     

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