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

( Double backward 45 hip reach )

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Name of exercise  Func uni stance – bil bkwd 45 reach hip lvl
Other names of exercise Double backward 45 hip reach
Description of exercise The double backward 45 hip reach exercise is a dynamic movement that targets the core and hip muscles. To perform this exercise, stand with your feet shoulder-width apart and your arms extended overhead. Then, take a step back with your right leg and lower your body into a lunge position. As you do this, simultaneously reach your arms back and down towards your right hip. Return to the starting position and repeat on the other side. This exercise helps to improve balance, stability, and flexibility in the hips while also engaging the abdominal muscles. It can be modified by holding weights or increasing the range of motion for a more challenging workout.
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 hip level.
  • 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 Diagonal
    Type of Action Extension, Abduction, Hyperextension

    Benefits of exercise

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

  • Improved hip mobility
  • Increased core strength
  • Enhanced balance and stability
  • Targets glutes, hamstrings, and lower back
  • Can help prevent lower back pain
  • Enhances athletic performance
  • Can be modified for different fitness levels
  • Engages multiple muscle groups simultaneously
  • Improves coordination and body awareness
  • Can be done with minimal equipment.

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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 hip reach exercise should be avoided if you have any pre-existing hip or back injuries or conditions, such as a herniated disc or sciatica. This exercise involves a significant range of motion in the hips and lower back, which can put strain on these areas and exacerbate any existing issues. It is also not recommended for individuals with balance or coordination issues, as it requires stability and control. If you experience any pain or discomfort during this exercise, stop immediately and consult with a healthcare professional before attempting it again. It is always important to listen to your body and avoid any exercises that may cause injury or discomfort.

    • 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
  • Make sure you have enough space to perform the exercise safely
  • Keep your core engaged throughout the movement
  • Start with a lower range of motion and gradually increase as you feel comfortable
  • Avoid arching your back or overextending your hips
  • Use a stable surface or support to balance if needed
  • Keep your gaze forward and avoid looking down
  • Breathe consistently throughout the exercise
  • Do not rush the movement and maintain control at all times
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Knee pain
  • Osteoarthritis
  • Hip impingement
  • Lower back pain
  • Sciatica
  • Fibromyalgia
  • Ankylosing spondylitis
  • Scoliosis
  • Herniated disc
  • Sacroiliac joint dysfunction

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    Frequently asked questions

     

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