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

( Backward leg reach )

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Name of exercise  Func uni stance – bkwd leg reach
Other names of exercise Backward leg reach
Description of exercise The backward leg reach exercise is a simple yet effective movement that targets the muscles in the back of the legs, including the hamstrings, glutes, and calves. To perform this exercise, stand with your feet hip-width apart and shift your weight onto one leg. Keeping your back straight, slowly bend your knee and reach your other leg behind you, extending it as far as you can without losing your balance. Hold for a few seconds, then return to the starting position. This exercise helps improve balance, stability, and flexibility in the legs, making it a great addition to any 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.
  • Reach left leg backwards.
  • 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, Hyperextension, Plantarflexion, Abduction

    Benefits of exercise

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

  • Improved balance
  • Strengthened glutes
  • Increased hamstring flexibility
  • Better posture
  • Toned lower back muscles
  • Improved coordination
  • Enhanced athletic performance
  • Reduced risk of lower back pain
  • Improved core stability
  • Increased range of motion in hips and legs

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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 leg reach exercise, also known as the Reverse Lunge, is a popular exercise for strengthening the lower body and improving balance. However, there are certain situations where it should be avoided:Recent knee or hip injury: If you have recently injured your knee or hip, it is best to avoid this exercise as it puts pressure on these joints and can aggravate the injury.
  • Chronic knee or hip pain: If you have a chronic knee or hip condition, this exercise may not be suitable for you as it can worsen the pain and discomfort.
  • Balance issues: If you have balance issues or have a history of falls, it is best to avoid this exercise as it requires good balance and stability.
  • Pregnancy: Pregnant women should avoid this exercise as it can put pressure on the pelvic floor and may not be safe for the growing baby.
  • Recent surgery: If you have had surgery on your lower body, it is important to consult with your doctor or physical therapist before attempting this exercise to ensure it is safe for your recovery.In general, it is always important to listen to your body and avoid any exercise that causes pain or discomfort. If you are unsure about whether the Backward leg reach exercise is safe for you, it is best to consult with a healthcare professional before attempting it.

    • 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 stable and flat surface to perform the exercise
  • Keep your core engaged throughout the movement
  • Avoid arching your back or lifting your head
  • Do not lock your knees during the movement
  • Keep your movements slow and controlled
  • Do not force your leg to reach too far back
  • Breathe steadily throughout the exercise
  • Stop immediately if you feel any pain or discomfort
  • Consult a doctor if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Low back pain
  • Hip pain
  • Knee pain
  • Ankle pain
  • Sciatica
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Plantar fasciitis
  • IT band syndrome
  • Piriformis syndrome

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    Frequently asked questions

     

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