( Single leg backward opposite 45 hip rotation/reach )

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Name of exercise

Func uni stance – contra arm bkwd opp 45 rotn/reach hip lvl

Other names of exercise	Single leg backward opposite 45 hip rotation/reach
Description of exercise	Single leg backward opposite 45 hip rotation/reach exercise is a dynamic movement that targets the core, hips, and glutes. It involves standing on one leg and reaching back with the opposite arm while rotating the hips to a 45 degree angle. This exercise challenges balance, stability, and coordination while also activating the muscles in the lower body. The rotational movement engages the obliques and deep core muscles, helping to improve posture and reduce the risk of injury. It also strengthens the glute muscles, which are important for everyday movements such as walking, running, and climbing stairs. This exercise can be modified for beginners by using a chair or wall for support, and can be made more challenging by adding weights or performing on an unstable surface.
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 trunk and reach left arm backwards to left at 45 degrees at hip 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	Abduction
Type of Action	Extension, Elevation, Circumduction

Benefits of exercise

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

Improved balance

Strengthened core muscles

Increased hip mobility

Improved coordination

Strengthened glute muscles

Improved posture

Reduced risk of injury

Improved athletic performance

Better stability for daily activities

Increased range of motion in hips

 

When to avoid this exercise

The single leg backward opposite 45 hip rotation/reach exercise is a challenging movement that can help improve balance and core strength. However, there are certain situations where it should be avoided to prevent injury or discomfort.Recent Injury or Surgery: If you have recently injured your hip, knee, or ankle, or have had surgery on any of these joints, it is best to avoid this exercise. It may put too much strain on the injured area and hinder the healing process.

Chronic Pain: If you experience chronic pain in your lower back, hips, or legs, this exercise may aggravate your symptoms. It is important to listen to your body and avoid any movements that cause discomfort or pain.

Lack of Mobility: This exercise requires a good range of motion in the hips, knees, and ankles. If you have limited mobility in any of these joints, it is best to avoid this exercise and focus on improving your mobility first.

Balance Issues: This exercise requires good balance and stability. If you struggle with balance, it is best to avoid this exercise and work on improving your balance through other exercises first.

Pregnancy: Pregnant women should avoid this exercise, especially in the later stages of pregnancy, as it may put too much strain on the lower back and pelvic floor.It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing conditions or injuries. They can help determine if this exercise is safe for you or if modifications need to be made.

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 throughout the movement

Start with a small range of motion and gradually increase as you become more comfortable

Keep your hips and shoulders square to the front

Avoid arching your lower back

Use a stable surface or hold onto a support for balance if needed

Breathe evenly and do not hold your breath

Keep your standing leg slightly bent for stability

Do not let your knee collapse inward

Listen to your body and stop if you feel any pain or discomfort

Helpful in Diseases

arthritis

back pain

hip pain

sciatica

lower back pain

fibromyalgia

osteoporosis

chronic fatigue syndrome

multiple sclerosis

Parkinson’s disease

 

Frequently asked questions

 

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