Side leg raise eccentrics w/wt. exercise : How to do, Benefits, Side Effects, Uses, Precautions

Single leg back 45 eye level reach : How to do, Benefits, Side Effects, Uses, Precautions ( Single leg back 45 eye level reach )

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Name of exercise  Func uni stance – contra arm bkwd 45 reach eye lvl
Other names of exercise Single leg back 45 eye level reach
Description of exercise Single leg back 45 eye level reach is a core strengthening exercise that targets the back muscles and improves balance and stability. To perform this exercise, stand on one leg with your arms extended in front of you at eye level. Slowly hinge at the hips and extend your other leg behind you, while simultaneously lowering your arms towards the ground. Keep your back straight and engage your core muscles. Pause for a moment at the bottom of the movement, then return to the starting position by squeezing your glutes and pulling your leg back in. Repeat for the desired number of repetitions before switching legs. This exercise helps to improve posture, strengthen the back and glutes, and enhance overall body control and coordination.
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 eye level.
  • Return and repeat.

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    Video Tutorial

    EX3047/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 Horizontal Adduction
    Type of Action Abduction, Extension, Elevation, Rotation, Circumduction

    Benefits of exercise

    EX3047/T1(ME/1)

  • Improved balance
  • Strengthened core muscles
  • Increased stability
  • Improved posture
  • Enhanced coordination
  • Engaged glute muscles
  • Improved hip mobility
  • Strengthened back muscles
  • Improved shoulder mobility
  • Increased flexibility

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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

  • The single leg back 45 eye level reach exercise should be avoided if you have any existing injuries or pain in your lower back, hips, or knees. This exercise requires a good amount of stability and balance, so it may not be suitable for individuals with balance issues or those who are just starting to incorporate strength training into their routine. Additionally, if you experience dizziness or lightheadedness during the exercise, it is important to stop and take a break. It is always recommended to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing medical conditions.

    • Precautions

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

  • Maintain proper form and alignment
  • Engage core muscles
  • Keep shoulders relaxed
  • Do not arch back
  • Keep hips stable
  • Avoid jerky movements
  • Use controlled and smooth movements
  • Do not lock knees
  • Focus on balance
  • Breathe evenly throughout the exercise

    • Helpful in Diseases

  • Lower back pain
  • Hip pain
  • Knee pain
  • Balance and coordination issues
  • Postural imbalances
  • Muscle imbalances
  • Spinal misalignments
  • Sciatica
  • Scoliosis
  • Herniated disc
  • Osteoarthritis
  • Osteoporosis
  • Fibromyalgia
  • Multiple sclerosis (MS)
  • Parkinson’s disease
  • Stroke
  • Cerebral palsy
  • Muscular dystrophy

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    EX3047/FAQ/1

     

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