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

( Double forward 45 hip reach )

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Name of exercise  Func uni stance – bil fwd 45 reach hip lvl
Other names of exercise Double forward 45 hip reach
Description of exercise The double forward 45 hip reach exercise is a dynamic movement that targets the core, glutes, and hip flexors. To perform this exercise, start by standing with your feet hip-width apart and your arms by your sides. Take a step forward with your left foot and simultaneously reach your arms forward and down towards your left foot, keeping your back straight. Return to the starting position and repeat on the other side. This exercise challenges balance, coordination, and flexibility while also engaging the muscles in the lower body. It can be modified by using weights or adding a twist at the end of the reach.
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 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 Flexion, Abduction, Elevation, Extension

    Benefits of exercise

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

  • Improved hip flexibility
  • Strengthened core muscles
  • Increased range of motion in hips
  • Improved balance and stability
  • Enhanced athletic performance
  • Reduced risk of hip injuries
  • Improved posture
  • Increased coordination and body control
  • Improved hip joint mobility
  • Strengthened glute muscles

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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 forward 45 hip reach exercise should be avoided if you have any existing hip or lower back injuries or pain. It also should not be performed if you have limited range of motion in your hips or if you are pregnant. Additionally, if you experience any discomfort or pain while performing the exercise, it is important to stop and consult with a medical professional before continuing. This exercise also requires a good amount of balance and stability, so it should be avoided if you have any balance issues or are prone to falls. It is always important to listen to your body and avoid any exercises that may cause harm 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
  • Maintain proper form throughout the exercise
  • Engage core muscles to stabilize the body
  • Keep a slight bend in the knees to avoid strain on the joints
  • Do not overextend the back or neck
  • Breathe evenly and continuously
  • Start with small movements and gradually increase range of motion
  • Avoid jerky or sudden movements
  • Use a mat or soft surface to cushion the knees
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Sciatica
  • Lower back pain
  • Hip pain
  • Muscle imbalances
  • Hip injuries

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    Frequently asked questions

     

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