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

( Double forward knee reach )

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Name of exercise  Func uni stance – bil fwd reach knee lvl
Other names of exercise Double forward knee reach
Description of exercise The double forward knee reach exercise is a dynamic movement that targets the core muscles and improves overall balance and stability. To perform this exercise, stand with your feet shoulder-width apart and your arms extended above your head. Then, simultaneously lift one knee towards your chest while reaching your opposite hand towards your foot. Return to the starting position and repeat on the other side. This exercise engages the abdominal muscles, hip flexors, and quadriceps while also challenging the coordination between the upper and lower body. It can be modified by adding weights or increasing the speed of the movement. Incorporating the double forward knee reach into your workout routine can help improve core strength, balance, and flexibility.
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 one leg with knee slightly bent with arms at sides.
  • Reach both arms in front 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 High
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Plantarflexion, Dorsiflexion, Elevation

    Benefits of exercise

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

  • Improved flexibility
  • Increased core strength
  • Better balance
  • Stronger leg muscles
  • Improved posture
  • Enhanced coordination
  • Increased range of motion
  • Improved athletic performance
  • Reduced risk of injury
  • Improved overall body stability

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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 forward knee reach exercise should be avoided by individuals who have a history of knee injuries or pain, as well as those with poor balance and coordination. Pregnant women and individuals with lower back problems should also avoid this exercise. It is important to consult with a healthcare professional before attempting this exercise, especially if you have any pre-existing medical conditions or are unsure of your physical capabilities. Additionally, if you experience any discomfort or pain while performing this exercise, it is best to stop and seek guidance from a professional. It is always important to listen to your body and avoid any exercises that may put you at risk for injury.

    • 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
  • Use a mat or soft surface to prevent injury
  • Engage your core muscles throughout the exercise
  • Keep your back straight and avoid rounding your shoulders
  • Do not force the movement, only go as far as your body allows
  • Breathe evenly and avoid holding your breath
  • Keep your feet planted firmly on the ground
  • Do not lock your knees at any point during the exercise
  • Avoid jerky movements, maintain a smooth and controlled motion
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Arthritis
  • Knee pain
  • Osteoporosis
  • Osteoarthritis

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    Frequently asked questions

     

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