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

( Clock reach )

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Name of exercise  AROM hip/knee stance uni (clock reach)
Other names of exercise Clock reach
Description of exercise Clock reach exercise is a simple and effective stretching exercise that helps to improve flexibility and mobility in the shoulders and upper back. To perform this exercise, stand with your feet shoulder-width apart and extend your arms straight out to the sides. Imagine that you are standing in the center of a clock face, with your right arm pointing to 12 o’clock and your left arm pointing to 9 o’clock. Slowly and gently, rotate your arms in a circular motion, reaching towards each hour on the clock. This exercise can be done in both clockwise and counterclockwise directions, and can be repeated several times to increase range of motion and loosen up tight muscles. Clock reach exercise is a great way to warm up before a workout or to relieve tension in the shoulders and upper back after a long day.
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, bending left leg as shown.
  • Visualize a clock where 12:00 is in front of you.
  • With the right arm reach to 12:00.
  • Then reach to 3:00, 6:00, 9:00.
  • Maintain balance throughout the activity.
  • Repeat sets standing on left leg and reaching with left arm.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Abduction, Adduction, Diagonal, Horizontal Abduction, Diagonal, Horizontal Adduction
    Type of Action Flexion, Extension, Circumduction

    Benefits of exercise

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

  • Improved coordination
  • Increased flexibility
  • Strengthened core muscles
  • Improved balance
  • Increased muscle endurance
  • Improved posture
  • Reduced risk of injury
  • Improved reaction time
  • Enhanced cognitive function
  • Improved overall fitness level

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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 Clock reach exercise should be avoided if a person has any underlying medical conditions or injuries that could be aggravated by the movements involved. This includes issues with the shoulders, neck, or spine, as well as any joint pain or instability. It is also not recommended for pregnant women or individuals with balance or coordination problems. If a person experiences pain or discomfort while performing the exercise, they should stop immediately and consult a healthcare professional. Additionally, it is important to avoid this exercise if the person is feeling fatigued or has not properly warmed up beforehand. It is always best to consult with a doctor or certified fitness professional before attempting any new exercises, including the Clock reach.

    • 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 form and posture throughout the exercise
  • Start with small movements and gradually increase range of motion
  • Avoid jerky or sudden movements
  • Do not hold your breath, remember to breathe evenly
  • Keep your core engaged and stable
  • Use a clock or visual aid to help maintain proper form
  • Do not force your body into uncomfortable positions
  • Stop if you feel any pain or discomfort
  • Consult a professional if you have any existing injuries or medical conditions.

    • Helpful in Diseases

  • Parkinson’s disease
  • Essential tremor
  • Dystonia
  • Multiple sclerosis
  • Cerebral palsy
  • Stroke
  • Traumatic brain injury
  • Huntington’s disease
  • Amyotrophic lateral sclerosis (ALS)
  • Ataxia
  • Progressive supranuclear palsy
  • Wilson’s disease
  • Spinocerebellar ataxia
  • Friedreich’s ataxia
  • Spinal muscular atrophy
  • Myoclonus
  • Tourette syndrome
  • Restless legs syndrome

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    Frequently asked questions

     

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