Single leg backward 45 overhead reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg backward 45 overhead reach )

View Report

–

Name of exercise  Func uni stance – contra arm bkwd 45 overhead reach
Other names of exercise Single leg backward 45 overhead reach
Description of exercise The single leg backward 45 overhead reach exercise is a dynamic movement that targets the core and upper body muscles. To perform this exercise, stand with one foot in front of the other, with a slight bend in the knees and arms by your sides. Begin by reaching one arm overhead and extending the opposite leg behind you, keeping your body in a straight line. Then, slowly lower the arm and leg back to the starting position. This exercise helps improve balance, stability, and coordination, while also strengthening the muscles in the back, shoulders, and core. It can be modified for different fitness levels by using lighter or heavier weights.
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 over head and backwards 45 degrees to right side.
  • Return and repeat.

    • –

    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 Extension, Abduction, Elevation, Hyperextension

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased flexibility
  • Improved coordination
  • Enhanced stability
  • Strengthened glutes and hamstrings
  • Improved posture
  • Increased hip mobility
  • Improved athletic performance
  • Reduced risk of injury

    •  

    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 backward 45 overhead reach exercise should be avoided if you have any pre-existing injuries or pain in your lower back, hips, or knees. It is also not recommended for those with balance or stability issues. If you experience any discomfort or pain while performing the exercise, it should be stopped immediately. Pregnant women and individuals with high blood pressure should also avoid this exercise. It is important to consult with a healthcare professional before attempting this exercise, especially if you have any underlying medical conditions. Additionally, if you are new to exercise or have not properly warmed up, it is best to avoid this exercise to prevent 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 alignment throughout the exercise
  • Engage your core muscles to stabilize your body
  • Start with a light weight and gradually increase as you become comfortable with the movement
  • Keep your back straight and avoid arching or rounding your spine
  • Avoid locking your knees or overextending your legs
  • Breathe deeply and consistently throughout the exercise
  • Keep your shoulders relaxed and away from your ears
  • Do not swing your arms or use momentum to complete the movement
  • Listen to your body and stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • Knee pain
  • Back pain
  • Hip pain
  • Arthritis
  • Osteoporosis

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleSingle leg backward opposite 45 ankle rotation/reach exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleSingle leg opposite arm backward shoulder reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR