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

Single forward 45 knee level rotation/reach : How to do, Benefits, Side Effects, Uses, Precautions ( Single forward 45 knee level rotation/reach )

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Name of exercise  Func uni stance – contra arm fwd opp 45 rotn/reach knee lvl
Other names of exercise Single forward 45 knee level rotation/reach
Description of exercise The single forward 45 knee level rotation/reach exercise is a dynamic movement that targets the core, shoulders, and legs. To perform this exercise, stand with your feet hip-width apart and arms extended in front of you at a 45-degree angle. As you rotate your upper body to one side, lift your opposite knee towards your chest and reach towards your knee with your hands. Return to the starting position and repeat on the other side. This exercise helps improve balance, coordination, and flexibility while also strengthening the abdominal and back muscles. It can be modified by using a resistance band or adding weights for an extra 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 body to left and reach left arm forward to left at 45 degrees at knee level.
  • Return and repeat.

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    Video Tutorial

    EX3030/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 High
    Direction of Exercise Diagonal
    Type of Action Flexion, Rotation, Abduction

    Benefits of exercise

    EX3030/T1(ME/1)

  • Improved core strength
  • Increased flexibility
  • Better balance and coordination
  • Enhanced stability
  • Improved posture
  • Strengthened hip and knee joints
  • Increased range of motion in lower body
  • Improved sports performance
  • Reduced risk of injury
  • Improved overall lower 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

  • The single forward 45 knee level rotation/reach exercise should be avoided if you have any pre-existing knee injuries or pain. This exercise puts pressure on the knees and can worsen any existing conditions. It should also be avoided if you have any balance issues or are prone to dizziness, as the rotation and reach movements can cause loss of balance. Additionally, if you have any lower back problems, this exercise may put strain on your back muscles and aggravate the issue. It is important to consult with a healthcare professional before attempting this exercise if you have any concerns or underlying conditions. It is also important to listen to your body and stop the exercise if you experience any pain or discomfort.

    • Precautions

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

  • Warm up properly before performing the exercise
  • Maintain proper form throughout the movement
  • Engage your core muscles
  • Keep your back straight
  • Avoid locking your knees
  • Do not use momentum to complete the movement
  • Breathe properly and consistently
  • Start with a light weight and gradually increase as you get comfortable with the movement
  • Do not overextend your knees
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Knee injuries
  • Back pain
  • Arthritis
  • Osteoporosis
  • Fibromyalgia
  • Parkinson’s disease
  • Multiple sclerosis
  • Stroke
  • Cerebral palsy
  • Muscular dystrophy
  • Spinal cord injury
  • Post-surgical rehabilitation

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    EX3030/FAQ/1

     

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