Double down and backward reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double down and backward reach )

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Name of exercise  Func uni stance – bil down bkwd reach
Other names of exercise Double down and backward reach
Description of exercise Double down and backward reach exercises are two separate exercises that are often combined to create a full body workout. In double down, the individual stands with their feet shoulder-width apart and bends down to touch their toes, then stands back up and reaches their arms up towards the ceiling. This exercise helps to stretch and strengthen the muscles in the legs, core, and upper body. In backward reach, the individual stands with their feet hip-width apart and reaches their arms behind them, squeezing their shoulder blades together. This exercise helps to improve posture and strengthen the back muscles. When combined, these exercises provide a comprehensive workout for the entire body.
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 directly down and backward behind hips.
  • Return and repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=11gi7fGsu2Q%26pp=ygUTI2RvdWJsZWRvd25hbmRmb2N1cw%253D%253D

     

    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 Extenstion
    Type of Action Flexion, Extension, Retraction, Hyperextension

    Benefits of exercise

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

  • Increased upper body strength
  • Improved core stability
  • Enhanced balance and coordination
  • Targets multiple muscle groups simultaneously
  • Can be modified for different fitness levels
  • Improves posture and overall body alignment
  • Helps to prevent injuries by strengthening supporting muscles
  • Can be done with little to no equipment
  • Increases range of motion in shoulders and back
  • Can be incorporated into a full body workout routine

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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

  • Double down and backward reach exercises can be beneficial for improving core strength and stability, but there are certain situations where they should be avoided. These exercises involve significant strain on the lower back and can put excessive pressure on the spine. Therefore, they should be avoided by individuals with pre-existing back injuries or conditions such as herniated discs or spinal stenosis. Additionally, pregnant women should avoid these exercises as they can put strain on the abdominal muscles and potentially harm the developing baby. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have a history of back problems or are pregnant.

    • 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
  • Use a stable surface to support your weight
  • Keep your core engaged throughout the movement
  • Maintain proper form and alignment
  • Start with smaller movements and gradually increase intensity
  • Do not overextend or strain your back
  • Breathe regularly and avoid holding your breath
  • Listen to your body and stop if you feel any pain or discomfort
  • Consult a professional trainer for guidance and support
  • Gradually increase the number of repetitions and sets over time.

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Osteoarthritis
  • Scoliosis
  • Spinal stenosis
  • Degenerative disc disease
  • Fibromyalgia
  • Ankylosing spondylitis
  • Rheumatoid arthritis

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    Frequently asked questions

     

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