Double backward 45 eye level reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double backward 45 eye level reach )

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Name of exercise  Func uni stance – bil bkwd 45 reach eye lvl
Other names of exercise Double backward 45 eye level reach
Description of exercise The double backward 45 eye level reach exercise is a dynamic movement that targets the muscles in the upper back, shoulders, and arms. To perform this exercise, stand with your feet shoulder-width apart and your arms by your sides. Begin by reaching both arms up and back at a 45-degree angle, keeping your elbows slightly bent. As you reach back, squeeze your shoulder blades together and hold for a count of two. Then, slowly return to the starting position. This exercise helps improve upper body strength and flexibility, as well as posture and shoulder stability. It can be modified by using resistance bands or weights for an added 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 with knee slightly bent with arms at sides.
  • Reach both arms backward to right at 45 degrees at eye level.
  • Return and repeat.

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    Video Tutorial

    https://www.physio-pedia.com/Physical_Fitness_and_Its_Components

     

    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 Diagonal
    Type of Action Retraction, Depression, Hyperextension

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased upper back strength
  • Enhanced posture
  • Improved balance and coordination
  • Increased core stability
  • Improved range of motion in shoulders and upper back
  • Improved shoulder blade stability
  • Strengthened rotator cuff muscles
  • Improved shoulder joint stability
  • Increased overall upper body strength

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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 Double backward 45 eye level reach exercise should be avoided in certain situations to prevent injury and discomfort. This exercise involves reaching both arms behind the body at a 45-degree angle while keeping the eyes focused on a fixed point in front of you. It can be beneficial for improving shoulder mobility and posture, but it may not be suitable for everyone.One should avoid this exercise if they have any existing shoulder injuries or pain. It can put excessive strain on the shoulder joint and aggravate the injury. Additionally, individuals with limited shoulder mobility or tightness in the chest and shoulders should avoid this exercise as it can cause discomfort and potentially worsen the condition.Furthermore, pregnant women, individuals with high blood pressure, or those with a history of dizziness or vertigo should also avoid this exercise. The quick and repetitive movements involved in this exercise can cause dizziness and may not be safe for these individuals.It is always important to listen to your body and consult with a healthcare professional before attempting any new exercise, especially if you have any pre-existing conditions or concerns. If you experience any pain or discomfort while performing the Double backward 45 eye level reach, it is best to stop and seek guidance from a professional.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before attempting the exercise
  • Maintain proper form throughout the exercise
  • Keep your back straight and core engaged
  • Do not arch your back excessively
  • Avoid jerky or sudden movements
  • Do not strain your neck or shoulders
  • Use a spotter or wall for support if needed
  • Start with a light weight and gradually increase as you become more comfortable
  • Do not lock your knees or elbows
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • Shoulder impingement
  • Rotator cuff injury
  • Shoulder instability
  • Frozen shoulder
  • Shoulder arthritis

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    Frequently asked questions

     

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