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

( Single leg backward opposite 45 knee reach )

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Name of exercise  Func uni stance – contra arm bkwd opp 45 reach knee lvl
Other names of exercise Single leg backward opposite 45 knee reach
Description of exercise The single leg backward opposite 45 knee reach exercise is a lower body exercise that targets the glutes, hamstrings, and core muscles. To perform this exercise, start by standing on one leg with the other leg extended behind you at a 45-degree angle. Keep your arms at your sides and engage your core muscles. Slowly lower your torso towards the ground while simultaneously raising your extended leg behind you. Keep your back straight and reach towards your extended foot with your opposite hand. Pause briefly before returning to the starting position. This exercise helps to improve balance, stability, and overall lower body strength. It can be modified by using a resistance band or weight for added difficulty.
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 with left arm backwards to left side 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 Abduction
    Type of Action Abduction, Extension, Hyperextension, Reposition

    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
  • Activated glute muscles
  • Improved posture
  • Enhanced lower body strength
  • Improved hip mobility
  • Reduced risk of injury
  • Improved athletic performance

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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 leg backward opposite 45 knee reach exercise should be avoided if you have any knee or lower back injuries or pain. This exercise puts a lot of strain on the knee joint and can exacerbate existing injuries or cause new ones. It also requires good balance and stability, so it should be avoided if you have any issues with these areas.Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it can put too much pressure on the pelvic floor muscles.If you are a beginner or have not exercised in a while, it is recommended to start with simpler exercises before attempting the single leg backward opposite 45 knee reach. This will help you build up strength and stability before progressing to more challenging exercises.Lastly, if you experience any pain or discomfort while performing this exercise, it is best to stop and consult a healthcare professional before continuing. It is important to listen to your body and avoid any exercises that may cause injury 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 starting the exercise
  • Maintain proper form and posture throughout the exercise
  • Engage your core muscles to stabilize your body
  • Start with a slow and controlled movement
  • Avoid arching your back
  • Keep your standing leg slightly bent
  • Do not lock your knees
  • Keep your gaze forward to maintain balance
  • Do not rush through the exercise
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • ACL injuries
  • Hamstring injuries
  • Lower back pain
  • Sciatica
  • Piriformis syndrome
  • Hip pain
  • IT band syndrome
  • Knee pain
  • Patellar tendinitis
  • Patellofemoral pain syndrome
  • Runner’s knee
  • Shin splints
  • Plantar fasciitis
  • Ankle sprains

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    Frequently asked questions

     

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