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

( Double opposite side hip reach )

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Name of exercise  Func uni stance – bil opp side reach hip lvl
Other names of exercise Double opposite side hip reach
Description of exercise Double opposite side hip reach is a core strengthening exercise that targets the abdominal muscles and improves overall stability and balance. To perform this exercise, start by lying on your back with your knees bent and feet flat on the floor. Place your arms by your sides and engage your core muscles. Then, slowly lift one leg up and extend it straight out while reaching your opposite arm overhead towards the opposite wall. Hold for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps to improve core strength, flexibility, and coordination, making it a great 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 sideways to left 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 Abduction, Adduction, Horizontal Abduction, Horizontal Adduction
    Type of Action Abduction, Flexion, Extension

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better balance and coordination
  • Targets multiple muscle groups
  • Enhances posture
  • Can be done anywhere with no equipment
  • Low impact and easy on joints
  • Can be modified for all fitness levels
  • Helps prevent lower back pain
  • Improves overall body control

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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 opposite side hip reach is a challenging exercise that targets the core muscles and improves balance and stability. However, it may not be suitable for everyone and should be avoided in certain situations.Firstly, individuals with a history of lower back pain or injuries should avoid this exercise as it puts a lot of strain on the lower back. It can also aggravate existing back issues and cause further injury.Secondly, pregnant women or individuals with a weak pelvic floor should avoid this exercise as it can put pressure on the abdominal muscles and pelvic floor, leading to discomfort or potential injury.Lastly, individuals with balance or coordination issues should avoid this exercise as it requires a certain level of stability and control to perform safely and effectively.It is always important to consult with a healthcare professional before starting any new exercise, and if you experience any pain or discomfort while performing double opposite side hip reach, it is best to stop and seek advice from a 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
  • Engage your core muscles to stabilize your body
  • Keep your back straight and avoid arching
  • Do not push beyond your range of motion
  • Breathe continuously and avoid holding your breath
  • Use slow and controlled movements
  • Avoid jerky or sudden movements
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Low back pain
  • Hip pain
  • Hip osteoarthritis
  • Hip bursitis
  • Sciatica
  • Scoliosis
  • Herniated disc
  • Lumbar spinal stenosis
  • Piriformis syndrome
  • Sacroiliac joint dysfunction
  • Fibromyalgia
  • Ankylosing spondylitis
  • Rheumatoid arthritis
  • Multiple sclerosis
  • Parkinson’s disease
  • Chronic obstructive pulmonary disease (COPD)
  • Heart disease
  • Diabetes
  • Obesity
  • Osteoporosis

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    Frequently asked questions

     

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