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

( Double overhead backward same side reach )

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Name of exercise  Func uni stance – bil over and bkwd same side reach
Other names of exercise Double overhead backward same side reach
Description of exercise Double overhead backward same side reach is a functional exercise that targets the upper body, specifically the shoulders, back, and core muscles. To perform this exercise, stand with feet hip-width apart and arms extended overhead. Keeping the arms straight, simultaneously reach one arm back and the other arm down towards the opposite knee. Return to the starting position and repeat on the other side. This exercise helps to improve shoulder mobility, strengthen the back muscles, and engage the core for stability. It can also help to improve posture and coordination. This exercise can be modified by using light weights or resistance bands for an added challenge.
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 right.
  • 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 Abduction, Extension, Hyperextension

    Benefits of exercise

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

  • Improved core strength
  • Increased upper body flexibility
  • Enhanced shoulder stability
  • Improved coordination and balance
  • Strengthened back muscles
  • Improved posture
  • Increased range of motion in the spine
  • Improved breathing and lung capacity
  • Reduced risk of back pain and injury
  • Increased muscle endurance.

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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 overhead backward same side reach exercise should be avoided in certain situations to prevent potential injuries or discomfort. This exercise involves reaching both arms overhead and bending backwards, which puts strain on the spine and shoulders. It is important to avoid this exercise if you have any pre-existing back or shoulder injuries, as it can aggravate these conditions. Additionally, individuals with limited range of motion in their shoulders or spine should avoid this exercise to prevent overexertion. Pregnant women should also avoid this exercise, as the bending backward motion can put pressure on the abdomen and potentially harm the baby. It is always best to consult with a healthcare professional before attempting any new exercise, especially if you have any concerns or pre-existing conditions.

    • 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 posture throughout the movement
  • Start with a light weight and gradually increase as needed
  • Keep your core engaged and your back straight
  • Do not arch your back or strain your neck
  • Breathe evenly and avoid holding your breath
  • Use controlled and smooth movements
  • Do not swing or jerk your body
  • Stop immediately if you experience any pain or discomfort
  • Consult a trainer or healthcare professional if you are new to this exercise or have any pre-existing injuries.

    • Helpful in Diseases

  • Shoulder injuries
  • Back pain
  • Postural imbalances
  • Rotator cuff injuries
  • Frozen shoulder
  • Tendinitis
  • Bursitis
  • Arthritis
  • Muscle strains
  • Ligament sprains

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    Frequently asked questions

     

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