Single forward 45 eye level reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single forward 45 eye level reach )

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Name of exercise  Func uni stance – contra arm fwd opp 45 reach eye lvl
Other names of exercise Single forward 45 eye level reach
Description of exercise Single forward 45 eye level reach exercise is a simple yet effective movement that targets the muscles in the shoulders, chest, and upper back. To perform this exercise, stand with your feet shoulder-width apart and your arms by your sides. Begin by reaching one arm forward and slightly upward at a 45-degree angle, keeping your palm facing down. As you reach, rotate your torso slightly in the same direction. Hold this position for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps improve shoulder mobility, posture, and upper body strength. It can also be modified by using light dumbbells for added resistance. Incorporating this exercise into your workout routine can help improve overall upper body strength and range of motion.
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 left arm forward to left at 45 degrees at eye level.
  • Return and repeat.

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    Video Tutorial

    https://www.usf.edu/atle/documents/handout-interactive-techniques.pdf

     

    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 Diagonal
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased upper body strength
  • Improved shoulder mobility
  • Better posture
  • Engages core muscles
  • Targets multiple muscle groups
  • Can be done with or without equipment
  • Can help prevent shoulder injuries
  • Improves balance and stability
  • Increases range of motion
  • Can be modified for different fitness levels

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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 forward 45 eye level reach exercise is a common exercise that involves extending one arm at a 45-degree angle in front of the body while keeping the eyes fixed on the hand. While this exercise can be beneficial for improving shoulder and upper body mobility, there are certain situations where it should be avoided.Firstly, individuals with shoulder or neck injuries should avoid this exercise as it can put strain on these areas and worsen the injury. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the developing baby.Additionally, individuals with balance issues or vertigo should avoid this exercise as it involves maintaining a fixed gaze on a moving hand, which can exacerbate these conditions.Lastly, if you experience any pain or discomfort while performing this exercise, it is important to stop and consult with a healthcare professional before continuing.

    • 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
  • Keep your back straight throughout the exercise
  • Engage your core muscles for stability
  • Keep your feet shoulder-width apart
  • Avoid locking your knees
  • Use controlled and smooth movements
  • Do not overextend your arms
  • Breathe steadily and do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or medical conditions

    • Helpful in Diseases

  • Parkinson’s disease
  • Multiple sclerosis
  • Stroke
  • Spinal cord injury
  • Cerebral palsy
  • Muscular dystrophy
  • Amyotrophic lateral sclerosis (ALS)
  • Rheumatoid arthritis
  • Osteoarthritis
  • Carpal tunnel syndrome
  • Rotator cuff injury
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Tennis elbow
  • Golfers elbow
  • Shoulder impingement syndrome

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    Frequently asked questions

     

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