Single leg same arm backward 45 knee reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg same arm backward 45 knee reach )

View Report

–

Name of exercise  Func uni stance – ipsi arm bkwd 45 reach knee lvl
Other names of exercise Single leg same arm backward 45 knee reach
Description of exercise The single leg same arm backward 45 knee reach exercise is a great way to improve balance, core strength, and flexibility. To perform this exercise, stand on one leg with your knee slightly bent and your opposite arm extended straight out in front of you. Slowly reach your arm backwards at a 45-degree angle while simultaneously lifting your back leg off the ground and extending it straight behind you. Hold this position for a few seconds, then return to the starting position. Repeat on the other side. This exercise targets the glutes, hamstrings, and core muscles, and can be modified by using a resistance band or weight for added difficulty. It is important to maintain proper form and control throughout the movement to maximize its benefits.
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 backward to right at 45 degrees at knee level.
  • Return and repeat.

    • –

    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 Diagonal
    Type of Action Flexion, Abduction, Extension

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Enhanced coordination
  • Strengthened glutes
  • Improved hip mobility
  • Improved posture
  • Strengthened lower back
  • Improved stability
  • Increased flexibility
  • Improved overall athletic performance

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • It is important to avoid the single leg same arm backward 45 knee reach exercise if you have any existing knee or back injuries. This exercise puts a lot of strain on the knee joint and can aggravate any existing issues. 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 potentially harm the baby. If you experience any pain or discomfort while performing this exercise, it is best to stop and consult with a medical 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 starting the exercise
  • Maintain proper form and technique throughout the exercise
  • Engage your core muscles to stabilize your body
  • Keep your back straight and avoid arching it
  • Do not rush the movement, perform it slowly and controlled
  • Use a stable surface or support if needed
  • Start with a lighter weight and gradually increase as you get comfortable with the exercise
  • Avoid jerky movements or swinging your arm
  • Breathe regularly and do not hold your breath
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Lower back pain
  • Hip pain
  • Knee pain
  • Ankle pain
  • Balance disorders
  • Muscular imbalances
  • Postural issues

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleSingle leg same arm overhead backward 45 reach exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleSingle leg same arm backward 45 eye level rotation/reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR