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

( Single leg backward opposite 45 knee rotation/reach )

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Name of exercise  Func uni stance – contra arm bkwd opp 45 rotn/reach knee lvl
Other names of exercise Single leg backward opposite 45 knee rotation/reach
Description of exercise The single leg backward opposite 45 knee rotation/reach exercise is a dynamic movement that engages the core, glutes, and legs. It involves standing on one leg with the opposite leg extended backward at a 45-degree angle. The arms are then raised overhead, and the torso is rotated towards the extended leg while simultaneously reaching down to touch the toes of the extended leg. This exercise challenges balance, stability, and coordination while also improving flexibility and strength in the lower body. It is a great exercise for athletes and individuals looking to improve their overall fitness and functional movement. Variations of this exercise can also be performed using a resistance band or weights for an added 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 trunk and reach left arm backwards to left 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 Extension, Abduction, Rotation, Flexion

    Benefits of exercise

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

  • Improved balance
  • Increased hip mobility
  • Strengthened glutes
  • Improved coordination
  • Enhanced core stability
  • Reduced risk of injury
  • Improved posture
  • Increased lower body strength
  • Improved sports performance
  • Improved overall body control

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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 rotation/reach exercise should be avoided if you have any existing knee, hip, or lower back injuries. This exercise puts a lot of strain on these areas and can aggravate any pre-existing conditions. It should also be avoided if you are new to exercise or have poor balance, as it requires a significant amount of stability and coordination. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and pelvic floor. If you experience any pain or discomfort while performing this exercise, stop immediately and consult with a doctor or physical therapist before attempting it again.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Maintain proper form throughout the exercise
  • Start with a smaller range of motion and gradually increase as you become more comfortable
  • Keep your core engaged and your back straight
  • Use a stable surface or support if needed for balance
  • Avoid jerky or sudden movements
  • Breathe regularly and do not hold your breath
  • Do not force your leg or knee beyond its natural range of motion
  • If you experience any pain or discomfort, stop immediately and consult a professional
  • Gradually increase the difficulty of the exercise over time to avoid injury.

    • Helpful in Diseases

  • Osteoarthritis
  • Knee pain
  • Hip pain
  • Back pain
  • Balance disorders

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    Frequently asked questions

     

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