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

( Single forward oppsoite 45 knee reach )

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Name of exercise  Func uni stance – uni fwd opp 45 reach knee lvl
Other names of exercise Single forward oppsoite 45 knee reach
Description of exercise The single forward opposite 45 knee reach exercise is a core strengthening movement that targets the abdominal muscles, hip flexors, and obliques. To perform this exercise, stand with your feet shoulder-width apart and extend your arms straight out in front of you. Keeping your back straight, lift your right knee up towards your chest while simultaneously reaching your left hand down towards your right knee. Hold for a second, then return to the starting position. Repeat on the other side, lifting your left knee and reaching your right hand down. This exercise helps improve balance, stability, and overall core strength. It can also be modified by adding weights or increasing the speed for a more challenging workout.
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 right at 45 degrees at knee level.
  • Return and repeat.

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    Video Tutorial

     

    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 Diagonal
    Type of Action Flexion

    Benefits of exercise

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

  • Increased hip and knee mobility
  • Improved balance and coordination
  • Strengthened core muscles
  • Enhanced flexibility in lower body
  • Helps prevent knee injuries
  • Targets multiple muscle groups simultaneously
  • Can be modified for different fitness levels
  • Can be done with or without equipment
  • Improves posture and alignment
  • Can be incorporated into a full body workout routine

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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 opposite 45 knee reach exercise should be avoided in the following situations:Knee or hip injury: If you have a history of knee or hip injury, it is best to avoid this exercise as it can put strain on these joints and exacerbate the injury.
  • Balance issues: This exercise requires a good sense of balance and coordination. If you have any balance issues, it is best to avoid this exercise as it can increase the risk of falls and injuries.
  • Lower back pain: The single forward opposite 45 knee reach exercise involves bending forward, which can put strain on the lower back. If you have a history of lower back pain, it is best to avoid this exercise to prevent further discomfort.
  • Pregnancy: During pregnancy, the body undergoes many changes and it is important to avoid exercises that can cause strain on the abdominal muscles. This exercise may also put pressure on the pelvic area, making it unsuitable for pregnant women.
  • Recent surgery: If you have recently undergone surgery, it is best to avoid this exercise until you have fully recovered. It can put strain on the muscles and joints, hindering the healing process.In summary, it is important to listen to your body and avoid the single forward opposite 45 knee reach exercise if you have any existing injuries or conditions that may be aggravated by this movement. Always consult with a medical professional before starting any new exercise routine.

    • 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 throughout the exercise
  • Keep the back straight and avoid rounding the shoulders
  • Engage the core muscles to support the lower back
  • Do not overextend the knee or hyperextend the back
  • Use controlled and slow movements
  • Breathe deeply and evenly throughout the exercise
  • Start with a comfortable range of motion and gradually increase it
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional trainer before attempting the exercise.

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Osteoporosis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Bursitis
  • Patellar tendinitis
  • Patellofemoral pain syndrome
  • Meniscal tears

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    Frequently asked questions

     

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