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

Single leg same arm backward opposite 45 overhead reach : How to do, Benefits, Side Effects, Uses, Precautions ( Single leg same arm backward opposite 45 overhead reach )

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Name of exercise  Func uni stance – ipsi arm bkwd opp 45 overhead reach
Other names of exercise Single leg same arm backward opposite 45 overhead reach
Description of exercise The single leg same arm backward opposite 45 overhead reach exercise is a challenging and effective movement that targets the core, shoulders, and stability muscles. To perform this exercise, stand on one leg with the opposite arm extended above your head at a 45-degree angle. Then, reach the same arm behind you while simultaneously lifting the opposite leg off the ground. This movement requires balance and coordination, making it a great exercise for improving overall body control. It also helps to strengthen the back, shoulders, and core muscles, while also improving flexibility and range of motion. This exercise can be modified to suit different fitness levels and can be incorporated into a full-body workout routine.
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 overhead and backward to left at 45 degrees.
  • Return and repeat.

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    Video Tutorial

    EX3132/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 Low
    Direction of Exercise Flextion
    Type of Action Abduction, Extension, Hyperextension

    Benefits of exercise

    EX3132/T1(ME/1)

  • Improved balance and coordination
  • Strengthened core muscles
  • Increased flexibility in shoulders and hips
  • Improved posture
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved stability in hip and knee joints
  • Increased range of motion in upper body
  • Improved muscle symmetry and coordination
  • Improved overall strength and stability

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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 backward opposite 45 overhead reach exercise should be avoided in certain situations to prevent injury or discomfort. This exercise involves standing on one leg while reaching the same arm backward and the opposite arm overhead at a 45-degree angle. It is important to avoid this exercise if you have any pre-existing injuries or conditions that may be aggravated by the movement. It is also not recommended for beginners or those with poor balance or stability. Additionally, pregnant women or individuals with high blood pressure should avoid this exercise. If you experience any pain or discomfort while performing this exercise, stop immediately and consult with a healthcare professional. It is always important to 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
  • Keep your core engaged throughout the movement
  • Maintain a neutral spine and avoid arching your back
  • Start with a lighter weight and gradually increase as you become comfortable with the movement
  • Keep your shoulders relaxed and away from your ears
  • Keep your arm and leg in a straight line without bending at the elbow or knee
  • Focus on your balance and stability while performing the exercise
  • Avoid jerky movements and maintain a smooth and controlled motion
  • Breathe regularly and avoid holding your breath
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injury
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • Thoracic outlet syndrome
  • Cervical radiculopathy
  • Lumbar radiculopathy
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Kyphosis
  • Lordosis
  • Osteoporosis
  • Ankylosing spondylitis
  • Rheumatoid arthritis
  • Osteoarthritis
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Postural dysfunction
  • Muscle imbalances
  • Post-surgery rehabilitation

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    EX3132/FAQ/1

     

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