Half roll back inter exercise : How to do, Benefits, Side Effects, Uses, Precautions

Single leg backward 45 hip reach : How to do, Benefits, Side Effects, Uses, Precautions ( Single leg backward 45 hip reach )

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Name of exercise  Func uni stance – contra arm bkwd 45 reach hip lvl
Other names of exercise Single leg backward 45 hip reach
Description of exercise The single leg backward 45 hip reach exercise is a unilateral movement that primarily targets the glutes, hamstrings, and core muscles. To perform this exercise, stand on one leg with your knee slightly bent and your hands on your hips. Slowly hinge at the hips and reach your free leg back at a 45-degree angle, keeping your back straight and your core engaged. Lower your torso until it is parallel to the ground, then return to the starting position by squeezing your glutes and bringing your leg back to the starting position. This exercise helps improve balance, stability, and overall lower body strength. It can also be modified by adding 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 with left arm backwards to right side at 45 degrees at hip level.
  • Return and repeat.

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    Video Tutorial

    EX3049/YTB/Link

     

    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 Horizontal Adduction
    Type of Action Abduction, Extension, Hyperextension

    Benefits of exercise

    EX3049/T1(ME/1)

  • Improved balance
  • Strengthened glutes
  • Increased hip mobility
  • Improved coordination
  • Engages core muscles
  • Targets lower back muscles
  • Can help prevent injuries
  • Enhances athletic performance
  • Can be modified for different fitness levels
  • Can be done without equipment

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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

  • Single leg backward 45 hip reach exercise is a great exercise for strengthening the glutes, hamstrings, and core muscles. However, there are certain situations where it should be avoided.Recent Injury: If you have recently injured your lower back, hips, or legs, it is best to avoid this exercise until you have fully recovered. Performing this exercise could aggravate your injury and delay the healing process.
  • Balance Issues: This exercise requires good balance and stability. If you have any balance issues or are prone to falls, it is best to avoid this exercise to prevent any accidents.
  • Pregnancy: Pregnant women should avoid this exercise as it puts a lot of strain on the lower back and abdominal muscles, which can be harmful during pregnancy.
  • Severe Knee Problems: If you have severe knee problems or pain, it is best to avoid this exercise as it puts a lot of stress on the knees.
  • Lack of Flexibility: This exercise requires a good range of motion in the hips and hamstrings. If you have limited flexibility in these areas, it is best to avoid this exercise to prevent any strain or injury.In general, it is always important to listen to your body and avoid any exercise that causes pain or discomfort. If you are unsure about whether you should do this exercise, consult with a doctor or fitness professional for guidance.

    • 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 alignment throughout the movement
  • Engage core muscles to stabilize the body
  • Keep the standing leg slightly bent to avoid locking the knee
  • Avoid arching the back or rounding the shoulders
  • Start with a small range of motion and gradually increase as you become more comfortable
  • Keep the movement slow and controlled
  • Use a support or hold onto a wall for balance if needed
  • Do not push through any pain or discomfort
  • Consult a trainer or physician if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Lower back pain
  • Hip pain
  • Sciatica
  • Piriformis syndrome
  • Sacroiliac joint dysfunction
  • Herniated disc
  • Osteoarthritis of the hip
  • Scoliosis
  • Muscle imbalances in the hips and glutes

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    EX3049/FAQ/1

     

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