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

( Double backward opposite 45 hip reach )

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Name of exercise  Func uni stance – bil bkwd opp 45 reach hip lvl
Other names of exercise Double backward opposite 45 hip reach
Description of exercise The Double backward opposite 45 hip reach exercise is a dynamic movement that targets the core, glutes, and hip flexors. It involves standing with feet hip-width apart and arms extended overhead. From this starting position, the individual will simultaneously reach one arm and the opposite leg backwards, forming a 45-degree angle with the body. The movement is then reversed, with the arm and leg returning to the starting position. This exercise challenges balance, stability, and coordination while also engaging the muscles of the core and hips. It can be modified by using a resistance band or adding a weight for an extra challenge. The Double backward opposite 45 hip reach is a great addition to any workout routine for improving overall strength and mobility.
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 left 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 Flexion, Extension, Abduction, Hyperextension

    Benefits of exercise

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

  • Improves hip mobility
  • Strengthens core muscles
  • Enhances balance and coordination
  • Increases flexibility
  • Targets glute and hamstring muscles
  • Helps to prevent lower back pain
  • Can be modified for different fitness levels
  • Can be done with little to no equipment
  • Can be incorporated into a full body workout
  • Can be performed at home or in the gym

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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 opposite 45 hip reach exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by the movement. This includes injuries to the hips, lower back, or knees, as well as conditions such as arthritis or osteoporosis. Additionally, individuals with poor balance or coordination should avoid this exercise as it requires a significant amount of stability and control. Pregnant women should also avoid this exercise as it puts pressure on the abdominal muscles and could potentially harm the baby. If you experience any pain or discomfort while performing this exercise, it is best to stop and consult with a medical 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
  • Ensure proper form and technique to avoid injury
  • Use a stable and flat surface to perform the exercise
  • Do not overextend or strain your back during the movement
  • Engage your core muscles to support your back
  • Start with small movements and gradually increase the range of motion
  • Keep your head and neck in a neutral position
  • Do not hold your breath, remember to breathe throughout the exercise
  • Avoid jerky or sudden movements
  • Stop immediately if you feel any pain or discomfort and consult a professional.

    • Helpful in Diseases

  • Low back pain
  • Hip pain
  • Osteoarthritis
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Muscle strain
  • Spinal stenosis

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    Frequently asked questions

     

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