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

( Double forward opposite 45 hip reach )

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Name of exercise  Func uni stance – bil fwd opp 45 reach hip lvl
Other names of exercise Double forward opposite 45 hip reach
Description of exercise The Double Forward Opposite 45 Hip Reach exercise is a dynamic movement that targets the core muscles and improves flexibility in the hips. It involves standing with feet shoulder-width apart and arms by the sides. From this position, the individual reaches forward with both arms while simultaneously lifting one leg and extending it behind at a 45-degree angle. This creates a stretch in the hip flexors and engages the core to maintain balance. The movement is then reversed, with the individual returning to the starting position before repeating on the opposite side. This exercise helps to improve balance, coordination, and overall core strength, making it a beneficial addition to any workout routine.
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 forward 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, Abduction, Extension

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased flexibility
  • Engaged glute muscles
  • Improved coordination
  • Enhanced body awareness
  • Improved posture
  • Improved hip mobility
  • Increased range of motion
  • Strengthened lower back 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

  • The Double forward opposite 45 hip reach exercise should be avoided in certain situations to prevent injury or exacerbation of existing conditions. Firstly, individuals with lower back pain or injuries should avoid this exercise as it requires a significant amount of hip and lower back mobility and can put strain on these areas. Secondly, pregnant women or those who have recently given birth should avoid this exercise as it can put pressure on the abdominal muscles and pelvic floor. Thirdly, individuals with balance issues or instability should avoid this exercise as it involves standing on one leg and reaching, which can increase the risk of falls. Lastly, anyone experiencing pain or discomfort during the exercise should stop immediately and consult a medical professional before attempting it again.

    • 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 and technique throughout
  • Engage core muscles to support the spine
  • Avoid arching the back
  • Do not overextend the neck
  • Keep the shoulders relaxed
  • Avoid jerky movements
  • Breathe steadily and do not hold your breath
  • Start with a comfortable range of motion and gradually increase
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Low back pain
  • Hip pain
  • Osteoarthritis
  • Rheumatoid arthritis
  • Sciatica
  • Herniated disc

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    Frequently asked questions

     

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