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

( Single leg same arm opposite side hip rotation/reach )

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Name of exercise  Func uni stance – ipsi arm opp side rotn/reach hip lvl
Other names of exercise Single leg same arm opposite side hip rotation/reach
Description of exercise Single leg same arm opposite side hip rotation/reach exercise is a functional movement that targets the core and hip muscles. It involves standing on one leg and reaching the opposite arm across the body to touch the opposite hip. This movement requires balance, stability, and coordination, making it a challenging exercise. It can be modified by using a resistance band or weight for added difficulty. This exercise helps to improve hip mobility, strengthen the core, and enhance overall body control. It is beneficial for athletes, as it mimics movements commonly used in sports, and also for individuals looking to improve their balance 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 right arm to left side 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 Flextion, Rotation
    Type of Action Rotation, Flexion, Depression, Abduction

    Benefits of exercise

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

  • Improves balance
  • Increases core strength
  • Targets oblique muscles
  • Enhances coordination
  • Improves posture
  • Increases flexibility
  • Enhances stability
  • Targets smaller stabilizing muscles
  • Can be done anywhere
  • Can be modified for different fitness levels

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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 opposite side hip rotation/reach exercise should be avoided if you have any pre-existing injuries or pain in your lower back, hips, or knees. It is also not recommended for individuals with balance issues or those who are pregnant. If you experience any discomfort or pain while performing this exercise, stop immediately and consult a healthcare professional. Additionally, if you have recently undergone surgery or have a chronic condition such as arthritis, it is best to avoid this exercise until you have fully recovered or have consulted with your doctor. It is important to always listen to your body and modify or avoid exercises that do not feel safe or comfortable for you.

    • 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
  • Start with a light weight and gradually increase as you become comfortable
  • Keep your core engaged and your back straight
  • Avoid jerky or sudden movements
  • Breathe evenly and deeply throughout the exercise
  • Keep your movements controlled and slow
  • Do not overextend or hyperextend your arm or leg
  • Listen to your body and stop if you feel any pain or discomfort
  • Consult with a professional trainer if you are new to this exercise.

    • Helpful in Diseases

  • Back pain
  • Knee pain
  • Hip pain
  • Scoliosis
  • Osteoarthritis
  • Fibromyalgia
  • Ankylosing spondylitis
  • Lumbar disc herniation
  • Piriformis syndrome
  • Sacroiliac joint dysfunction

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    Frequently asked questions

     

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