Prone pull outs w/elastic exercise : How to do, Benefits, Side Effects, Uses, Precautions

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

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Name of exercise  Func uni stance – contra arm opp side rotn/reach hip lvl
Other names of exercise Single leg rotation/reach to hip
Description of exercise Single leg rotation/reach to hip exercise is a functional movement that targets the core, glutes, and hip muscles. It involves standing on one leg and rotating the torso while reaching the opposite arm towards the knee. This exercise helps to improve balance, stability, and coordination while also strengthening the muscles in the lower body. It can also help to improve hip mobility and stability, which is important for daily activities and sports performance. Additionally, the rotation and reach movement engages the obliques and deep core muscles, making it a great exercise for building a strong and stable core. It can be modified for different fitness levels and can be done with or without equipment.
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 body to left and reach left arm to left side at hip level.
  • Return and repeat.

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    Video Tutorial

    EX3044/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 Abduction
    Type of Action Rotation, Flexion, Abduction, Elevation

    Benefits of exercise

    EX3044/T1(ME/1)

  • Improved balance
  • Increased hip mobility
  • Strengthened hip muscles
  • Improved coordination
  • Increased core stability
  • Improved posture
  • Reduced risk of injury
  • Improved sports performance
  • Improved range of motion
  • Improved stability during daily activities

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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 rotation/reach to hip exercise should be avoided when an individual has a current or recent injury to the lower back, hip, knee, or ankle. It should also be avoided if the individual has a history of chronic pain or instability in these areas. Additionally, this exercise should not be performed if the individual is experiencing acute pain or discomfort during the movement. It is important to consult with a healthcare professional before attempting this exercise if any of these conditions apply. Furthermore, if an individual has poor balance or coordination, it is best to avoid this exercise as it could increase the risk of injury.

    • 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 lighter weight or no weight at all
  • Engage your core muscles for stability
  • Keep your movements slow and controlled
  • Do not push beyond your range of motion
  • Avoid locking your knees or hyperextending your back
  • Listen to your body and stop if you feel any pain or discomfort
  • Use a stable surface or support for balance if needed
  • Do not hold your breath, remember to breathe throughout the exercise.

    • Helpful in Diseases

  • Knee pain
  • Hip pain
  • Lower back pain

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    EX3044/FAQ/1

     

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