Backward 45 leg reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Backward 45 leg reach )

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Name of exercise  Func uni stance – bkwd 45 leg reach
Other names of exercise Backward 45 leg reach
Description of exercise The Backward 45 leg reach exercise is a bodyweight exercise that targets the core, glutes, and hamstrings. To perform this exercise, start by lying on your back with your arms by your sides and your legs extended straight up towards the ceiling. Engage your core and slowly lower your legs towards the floor at a 45-degree angle, keeping them straight. At the same time, reach your arms overhead towards the floor. Pause for a moment, then use your core and glute muscles to lift your legs and arms back up to the starting position. This exercise helps to improve core stability, balance, and flexibility in the lower body.
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.
  • Reach left leg back to left at 45 degrees.
  • Keep foot close to floor.
  • 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 __
    Type of Action Extension, Abduction, Hyperextension

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better balance and coordination
  • Targets hard-to-reach muscles
  • Can be done anywhere
  • Low impact on joints
  • Helps prevent lower back pain
  • Enhances overall posture
  • Can be modified for different fitness levels
  • Engages multiple muscle groups at once

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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 Backward 45 leg reach exercise is generally safe and effective for most people. However, there are certain situations where it should be avoided:If you have a history of lower back pain or injury, it is best to avoid this exercise as it puts pressure on the lower back.
  • If you have any current injuries or pain in your hips, knees, or ankles, this exercise may aggravate these areas and should be avoided.
  • Pregnant women should avoid this exercise as it can be uncomfortable and potentially harmful to the baby.
  • If you have any balance or coordination issues, it is best to avoid this exercise as it requires a certain level of stability and control.
  • If you have any medical conditions that affect your ability to exercise, consult with your doctor before attempting this exercise.Overall, it is important to listen to your body and avoid this exercise if it causes any discomfort or pain. Always consult with a healthcare professional before starting any new exercise routine.

    • 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
  • Use a mat or soft surface to avoid injuries
  • Keep your back straight throughout the exercise
  • Engage your core muscles for stability
  • Do not hyperextend your knees
  • Start with small movements and gradually increase range of motion
  • Avoid jerky or sudden movements
  • Breathe evenly and do not hold your breath
  • Keep your neck relaxed and avoid straining it
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Chronic low back pain
  • Sciatica
  • Herniated disc
  • Degenerative disc disease
  • Spondylolisthesis
  • Spinal stenosis
  • Osteoarthritis
  • Fibromyalgia
  • Muscle strain

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    Frequently asked questions

     

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