Double overhead and backward opposite side reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double overhead and backward opposite side reach )

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Name of exercise  Func uni stance – bil over and bkwd opp side reach
Other names of exercise Double overhead and backward opposite side reach
Description of exercise Double overhead and backward opposite side reach exercises are two effective movements that can be incorporated into a workout routine to improve overall strength and flexibility. The double overhead reach involves standing with feet shoulder-width apart and raising both arms above the head, reaching towards the ceiling. This exercise engages the core, shoulders, and upper back muscles. On the other hand, the backward opposite side reach involves standing with feet hip-width apart and reaching one arm behind the back while simultaneously reaching the other arm towards the opposite side of the body. This exercise helps to improve balance, coordination, and range of motion in the shoulders and back. Both exercises are beneficial for building a strong and stable upper 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 overhead and backward to left.
  • 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 Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Abduction

    Benefits of exercise

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

  • Improved upper body strength
  • Increased core stability
  • Enhanced balance and coordination
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Helps prevent injury and improve posture
  • Can be done with or without equipment
  • Increases range of motion
  • Engages the back and shoulders
  • 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 overhead and backward opposite side reach exercises should be avoided in certain situations to prevent potential injury or strain on the body. These exercises involve reaching and stretching the arms and shoulders in a forceful and repetitive manner, which can put excessive strain on the joints and muscles. Individuals with pre-existing shoulder or back injuries, such as rotator cuff tears or spinal issues, should avoid these exercises to prevent aggravating their condition. Additionally, those with limited mobility or range of motion in their shoulders or back may struggle to perform these exercises correctly and could risk further injury. It is important to listen to your body and consult a healthcare professional before attempting these exercises to determine if they are appropriate for your individual needs.

    • 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 light weights or resistance bands to start
  • Maintain proper form throughout the exercise
  • Keep your core engaged and back straight
  • Avoid jerky or sudden movements
  • Start with a small range of motion and gradually increase as you become more comfortable
  • Breathe continuously and do not hold your breath
  • Do not overextend your arms or shoulders
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional trainer if you are new to the exercise.

    • Helpful in Diseases

  • Shoulder pain
  • Rotator cuff injury
  • Frozen shoulder
  • Shoulder impingement
  • Tendonitis
  • Bursitis

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    Frequently asked questions

     

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