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

( Single leg same arm same side knee rotation/reach )

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Name of exercise  Func uni stance – ipsi arm same side rotn/reach knee lvl
Other names of exercise Single leg same arm same side knee rotation/reach
Description of exercise The single leg same arm same side knee rotation/reach exercise is a dynamic movement that targets the core, glutes, and shoulders. To perform this exercise, stand on one leg with the opposite arm extended overhead. Slowly rotate the torso and reach the extended arm towards the knee of the standing leg, while keeping the leg straight. Return to the starting position and repeat on the other side. This exercise improves balance, stability, and coordination while also strengthening the core and improving flexibility in the shoulders and hips. It can be modified for different fitness levels by using a resistance band or adding weights.
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 right and 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 Flextion, Rotation
    Type of Action Abduction, Rotation, Flexion

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Improved coordination
  • Increased flexibility
  • Enhanced stability
  • Improved posture
  • Strengthened glutes
  • Improved hip mobility
  • Reduced risk of injury
  • Improved sports 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

  • The Single leg same arm same side knee rotation/reach exercise should be avoided if you have any injuries or pain in your knee, hip, or lower back. This exercise puts a lot of strain on these areas and can worsen any existing conditions. It should also be avoided if you 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 abdomen and potentially harm the baby. If you are unsure about your ability to perform this exercise safely, it is best to consult with a doctor or physical therapist before attempting it.

    • Precautions

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

  • Proper warm-up and stretching
  • Maintain good posture
  • Engage core muscles
  • Start with a slow and controlled movement
  • Avoid overextending the knee or arm
  • Keep the knee and arm in line with the body
  • Do not hold your breath
  • Use a stable surface for balance
  • Stop if you feel any pain or discomfort
  • Gradually increase the range of motion and difficulty.

    • Helpful in Diseases

  • Back pain
  • Knee pain
  • Hip pain
  • Ankle pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Muscle strain
  • Muscle imbalance

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    Frequently asked questions

     

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