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

( Backward opposite 45 leg reach )

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Name of exercise  Func uni stance – bkwd opp 45 leg reach
Other names of exercise Backward opposite 45 leg reach
Description of exercise The backward opposite 45 leg reach exercise is a lower body strengthening exercise that targets the glutes, hamstrings, and core muscles. To perform this exercise, start by standing with your feet hip-width apart and your arms by your sides. Take a step back with your right foot and simultaneously reach your left arm back and down towards your right foot. Keep your back straight and your core engaged as you reach. Return to the starting position and repeat on the other side. This exercise helps improve balance, stability, and coordination while also increasing lower body strength. It can be modified by using a resistance band or adding weights for an extra challenge.
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 right 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 High
    Direction of Exercise __
    Type of Action Extension, Abduction, Hyperextension, Reposition

    Benefits of exercise

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

  • Improved balance
  • Increased flexibility
  • Strengthened core muscles
  • Improved posture
  • Enhanced coordination
  • Increased range of motion
  • Improved hip mobility
  • Strengthened back muscles
  • Improved athletic performance
  • Reduced risk of injury

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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 opposite 45 leg reach exercise should be avoided if you have any pre-existing injuries or pain in your lower back, hips, or knees. This exercise puts a lot of strain on these areas and can worsen any existing conditions. It should also be avoided if you are pregnant or have recently given birth, as it can put pressure on the abdominal muscles and pelvic floor. If you experience dizziness or lightheadedness while performing this exercise, it is important to stop immediately. It is always recommended to consult with a healthcare professional before starting any new exercise routine, especially if you have any medical concerns.

    • 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 a neutral spine throughout the movement
  • Engage your core muscles to stabilize your body
  • Keep your shoulders relaxed and away from your ears
  • Avoid arching your back excessively
  • Use controlled and slow movements
  • Do not push beyond your range of motion
  • Keep your head in line with your spine
  • Breathe regularly and do not hold your breath
  • Stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • Parkinson’s disease
  • Osteoporosis
  • Arthritis
  • Multiple sclerosis
  • Muscular dystrophy
  • Spinal cord injuries
  • Stroke

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    Frequently asked questions

     

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