Hip circles exercise : How to do, Benefits, Side Effects, Uses, Precautions

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

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Name of exercise  Func uni stance – ipsi arm bkwd 45 rotn/reach shld lvl
Other names of exercise Single leg same arm backward 45 shoulder rotation/reach
Description of exercise Single leg same arm backward 45 shoulder rotation/reach exercise is a strength training exercise that targets the shoulder muscles. It involves standing on one leg while simultaneously reaching the same arm backwards at a 45-degree angle. This exercise helps to improve shoulder mobility, stability, and strength. It also engages the core muscles for balance and stability. To perform this exercise, stand with one leg slightly bent and the other leg lifted off the ground. Reach the same arm as the lifted leg backwards, keeping the elbow straight and rotating the shoulder. Hold for a few seconds before returning to the starting position. Repeat on the other side. This exercise can be done with or without 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 with knee slightly bent with arms at sides.
  • Rotate trunk to right and reach right arm backward to 45 degrees at shoulder level.
  • Return and repeat.

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    Video Tutorial

    EX3119/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, Rotation
    Type of Action Rotation, Extension, Elevation

    Benefits of exercise

    EX3119/T1(ME/1)

  • Improved shoulder mobility
  • Increased core stability
  • Better balance and coordination
  • Strengthened rotator cuff muscles
  • Improved posture
  • Enhanced shoulder strength
  • Increased range of motion
  • Improved sports performance
  • Reduced risk of shoulder injuries
  • Improved overall upper body strength

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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 same arm backward 45 shoulder rotation/reach exercise is a great exercise for improving shoulder mobility and stability. However, there are certain situations when it should be avoided to prevent injury or worsening of existing conditions.Shoulder injuries: If you have a current or previous shoulder injury, it is best to avoid this exercise as it can put too much strain on the shoulder joint and aggravate the injury.
  • Neck pain: This exercise requires you to rotate and reach your arm behind your head, which can put strain on the neck. If you have neck pain or any underlying neck condition, it is best to avoid this exercise.
  • Balance issues: Since this exercise is performed on one leg, it requires good balance and stability. If you have balance issues or are prone to falls, it is best to avoid this exercise to prevent any accidents.
  • Recent surgery: If you have had any recent surgery on your shoulder or neck, it is important to avoid this exercise until you have fully recovered and have been cleared by your doctor.
  • Pregnant women: Pregnant women should avoid this exercise as it can put pressure on the abdomen and potentially harm the baby.It is always important to listen to your body and consult with a medical professional before starting any new exercise routine, especially if you have any pre-existing conditions or 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
  • Maintain proper form and posture throughout the exercise
  • Start with a light weight and gradually increase as you become more comfortable
  • Keep your core engaged to avoid any strain on the lower back
  • Use a mirror to check your form and make sure your shoulder is properly rotated
  • Avoid jerky movements and maintain a slow and controlled pace
  • Breathe evenly and do not hold your breath
  • Keep your neck relaxed and avoid straining it
  • Do not overextend your arm or shoulder beyond your range of motion
  • Stop immediately if you feel any pain or discomfort and consult a professional if necessary

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Shoulder instability
  • Shoulder arthritis
  • Shoulder tendonitis
  • Frozen shoulder

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    EX3119/FAQ/1

     

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