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

( Double backward opposite 45 knee reach )

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Name of exercise  Func uni stance – bil bkwd opp 45 reach knee lvl
Other names of exercise Double backward opposite 45 knee reach
Description of exercise The double backward opposite 45 knee reach exercise is a core strengthening exercise that targets the abdominal and lower back muscles. To perform this exercise, start by lying on your back with your arms extended overhead and your legs straight. Then, bring your knees up towards your chest while simultaneously lifting your upper body off the ground and reaching your arms towards your knees. Hold this position for a few seconds before slowly lowering back down to the starting position. This exercise helps to improve core stability, balance, and coordination while also engaging the muscles in the hips, thighs, and glutes. It is a challenging but effective exercise for building a strong and stable core.
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 knee 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 balance and coordination
  • Increased flexibility and range of motion
  • Strengthened core muscles
  • Enhanced lower body strength
  • Improved posture
  • Increased hip mobility
  • Improved athletic performance
  • Reduced risk of injury
  • Improved muscle symmetry
  • Increased body awareness

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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 knee reach exercise should be avoided in certain situations to prevent potential injury or discomfort. This exercise involves balancing on one leg while reaching back and across the body with the opposite arm to touch the knee. It is important to avoid this exercise if you have any previous knee injuries or pain, as it puts pressure on the knees and can aggravate existing issues. Additionally, if you have poor balance or coordination, this exercise may be difficult and increase the risk of falling. Pregnant women should also avoid this exercise due to the potential strain on the abdominal muscles. If you experience any pain or discomfort while performing this exercise, it is best to stop and consult 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 starting the exercise
  • Maintain proper form throughout the exercise
  • Keep your core engaged at all times
  • Start with a light weight and gradually increase the intensity
  • Avoid arching your back
  • Do not lock your knees
  • Keep your feet shoulder-width apart
  • Avoid jerky movements
  • Breathe properly during the exercise
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Osteoarthritis
  • Knee pain
  • Hip pain
  • Lower back pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Spinal stenosis
  • Fibromyalgia
  • Rheumatoid arthritis
  • Ankylosing spondylitis
  • Osteoporosis
  • Degenerative disc disease
  • Muscular dystrophy
  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke
  • Cerebral palsy
  • Spinal cord injury
  • Traumatic brain injury
  • Post-polio syndrome
  • Post-surgical rehabilitation
  • Chronic pain management

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    Frequently asked questions

     

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