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

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Name of exercise

Func uni stance – ipsi arm bkwd 45 overhead reach

Other names of exercise	Single leg same arm overhead backward 45 reach
Description of exercise	The single leg same arm overhead backward 45 reach exercise is a variation of the traditional single leg balance exercise. It involves standing on one leg while reaching the same arm overhead and backward at a 45-degree angle. This exercise targets the core muscles, including the abdominals and obliques, as well as the glutes, hamstrings, and lower back. It also helps improve balance, stability, and coordination. To perform this exercise, start by standing on one leg with the knee slightly bent. Then, reach the same arm as the standing leg overhead and backward, keeping the arm and leg in a straight line. Hold for a few seconds before returning to the starting position. This exercise can be made more challenging by holding a weight in the reaching hand or by closing the eyes. It is a great addition to any workout routine for building strength and stability in the core and lower 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 right arm overhead, backward to right at 45 degrees. Return and repeat.

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Video Tutorial

EX3114/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	Low
Direction of Exercise	Flextion
Type of Action	Abduction, Extension, Hyperextension

Benefits of exercise

EX3114/T1^(ME/1)

Improved balance and stability

Increased core strength

Improved shoulder mobility

Strengthened glute muscles

Improved coordination and proprioception

Enhanced functional movement patterns

Improved posture and alignment

Increased upper body strength

Improved flexibility and range of motion

Reduced risk of injury

 

When to avoid this exercise

The single leg same arm overhead backward 45 reach exercise should be avoided if you have any existing injuries or pain in your lower back, shoulders, or hips. It should also be avoided if you have any balance or stability issues, as this exercise requires a high level of balance and coordination. Pregnant women and individuals with high blood pressure or heart conditions should also avoid this exercise. If you are unsure about your ability to perform this exercise safely, it is best to consult with a medical professional before attempting it. Additionally, if you experience any discomfort or pain while performing this exercise, it is important to stop immediately and seek guidance from a fitness professional.

Precautions

As per several scientific studies, some precautions need to be taken while doing this exercise such as^(ME/2)

Maintain proper balance and stability

Engage core muscles to support the movement

Keep shoulders relaxed and away from ears

Avoid arching or rounding the back

Start with a comfortable range of motion

Avoid locking or hyperextending the elbow

Keep the arm and leg in a straight line

Avoid jerky or sudden movements

Breathe evenly throughout the exercise

Use a light weight or no weight at all to start with

Helpful in Diseases

Parkinson’s disease

Multiple sclerosis

Fibromyalgia

Arthritis

Muscular dystrophy

Cerebral palsy

Stroke

Spinal cord injury

Traumatic brain injury

Post-polio syndrome

 

EX3114/FAQ/1

 

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