Forward same side 45 leg reach and rotate exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forward same side 45 leg reach and rotate )

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Name of exercise  Func uni stance – fwd same side 45 leg reach/rotn
Other names of exercise Forward same side 45 leg reach and rotate
Description of exercise The Forward same side 45 leg reach exercise is a dynamic movement that targets the core, glutes, and legs. It involves standing on one leg and reaching the opposite arm and leg diagonally towards the ground at a 45-degree angle. This movement requires balance and stability, engaging the core muscles to maintain proper form. It also activates the glutes and leg muscles as they work to support the body and reach towards the ground. This exercise can help improve balance, coordination, and strengthen the muscles in the lower body. It can be modified by using a resistance band or adding weights to increase the 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 as shown.
  • Reach left leg forward and to left at 45 degrees while turning foot outward.
  • Keep foot close to floor.
  • 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 __
    Type of Action Rotation, Flexion

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased flexibility
  • Improved coordination
  • Enhanced posture
  • Toned leg muscles
  • Improved range of motion
  • Increased stability
  • Improved athletic performance
  • Reduced risk of injury

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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

  • Forward same side 45 leg reach exercise should be avoided in the following situations:If you have a history of knee or hip injuries: This exercise puts a lot of strain on the knee and hip joints. If you have a history of injuries in these areas, it is best to avoid this exercise to prevent further damage.
  • If you have lower back pain: This exercise requires a significant amount of core strength and stability. If you have lower back pain, it can worsen with this exercise and lead to more discomfort.
  • If you have balance issues: This exercise involves standing on one leg while reaching forward, which can be challenging for those with balance issues. It is best to avoid this exercise to prevent falls or injuries.
  • If you are pregnant: Pregnant women should avoid this exercise as it can put pressure on the abdomen and potentially harm the baby.
  • If you have high blood pressure: This exercise can cause a sudden increase in blood pressure due to the strain on the body. People with high blood pressure should avoid this exercise to prevent any potential health risks.In general, it is always best to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions. They can provide personalized recommendations and modifications to ensure your safety and prevent any potential injuries.

    • 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
  • Wear appropriate workout attire and footwear
  • Maintain proper form throughout the exercise
  • Keep your core engaged and back straight
  • Do not overextend your leg or reach too far
  • Breathe deeply and evenly throughout the exercise
  • Start with a lower number of repetitions and gradually increase
  • Avoid any jerky or sudden movements
  • Stop immediately if you feel any pain or discomfort
  • Consult a fitness professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Low back pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Piriformis syndrome
  • Sacroiliac joint dysfunction
  • Hip osteoarthritis
  • Hip bursitis
  • IT band syndrome
  • Patellofemoral pain syndrome

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    Frequently asked questions

     

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