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

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

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Name of exercise  Func uni stance – ipsi arm bkwd reach knee lvl
Other names of exercise Single leg same arm backward knee reach
Description of exercise Single leg same arm backward knee reach exercise is a bodyweight exercise that targets the core, glutes, and hamstrings. It involves standing on one leg while reaching the opposite arm backwards and simultaneously lifting the other leg behind. This exercise requires balance and stability, making it a great functional movement for everyday activities. It also helps to improve coordination, flexibility, and overall strength in the lower body. To perform this exercise, start by standing on one leg with the opposite arm extended backward and the other leg lifted behind. Slowly lower the extended arm and lifted leg towards the ground while maintaining a straight back. Return to the starting position and repeat on the other side. This exercise can be modified by using a resistance band for added difficulty.
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 backward at knee level.
  • Return and repeat.

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    Video Tutorial

    EX3130/YTB/Link

     

    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 Flexion, Extension, Abduction, Hyperextension

    Benefits of exercise

    EX3130/T1(ME/1)

  • Improved balance
  • Strengthened core muscles
  • Increased flexibility
  • Enhanced coordination
  • Improved posture
  • Engages multiple muscle groups
  • Can be done anywhere with no equipment
  • Helps prevent injuries
  • Targets glutes and hamstrings
  • 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 backward knee reach exercise should be avoided if you have any existing knee or back injuries. This exercise puts a lot of strain on the knee and lower back, so if you have a history of pain or discomfort in these areas, it is best to avoid this exercise. Additionally, if you have poor balance or stability, this exercise may be too challenging and could increase your risk of falling or injuring yourself. It is also not recommended for those who are pregnant or have high blood pressure, as it can put added stress on the body. If you experience any pain or discomfort while performing this exercise, stop immediately and consult with a medical professional.

    • 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 balance and stability throughout the movement
  • Keep the core engaged to avoid strain on the lower back
  • Start with a small range of motion and gradually increase as you become more comfortable with the exercise
  • Avoid arching the back or rounding the shoulders
  • Keep the standing leg slightly bent to avoid locking the knee
  • Use a mirror or a spotter to ensure proper form and technique
  • Do not rush the movement, perform it slowly and with control
  • Breathe properly, exhaling as you reach back and inhaling as you return to the starting position
  • Stop the exercise immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Lower back pain
  • Hip pain
  • Sciatica
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Scoliosis
  • Herniated disc
  • Spinal stenosis
  • Ankylosing spondylitis

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    EX3130/FAQ/1

     

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