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

( Single leg backward opposite 45 shoulder rotation/reach )

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Name of exercise  Func uni stance – contra arm bkwd opp 45 rotn/reach shld lvl
Other names of exercise Single leg backward opposite 45 shoulder rotation/reach
Description of exercise The Single Leg Backward Opposite 45 Shoulder Rotation/Reach Exercise is a dynamic movement that targets the shoulders, core, and lower body. To perform this exercise, stand on one leg with the opposite arm raised straight above your head. Then, simultaneously rotate your torso and reach down towards your foot with the raised arm, while extending the opposite leg backwards. This movement engages the shoulder muscles as well as the core muscles to stabilize the body. It also challenges balance and coordination, making it a great functional exercise. This exercise can be modified by using a resistance band or weight to increase difficulty. It is a great addition to any workout routine for improving shoulder mobility, core strength, and balance.
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 shoulder 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 Low
    Direction of Exercise Abduction
    Type of Action Abduction, Extension, Rotation

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased core stability
  • Strengthened back muscles
  • Improved balance
  • Enhanced posture
  • Increased range of motion
  • Improved coordination
  • Reduced risk of injury
  • Improved muscle symmetry
  • Improved functional movement

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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 shoulder rotation/reach exercise should be avoided if you have any existing injuries or pain in your shoulders, back, or hips. This exercise puts a lot of strain on these areas and can worsen any existing conditions. It should also be avoided if you have poor balance or stability, as it requires standing on one leg while performing the movement. Additionally, if you have any heart or respiratory conditions, this exercise may be too strenuous and should be avoided. It is always important to consult with a healthcare professional before starting any new exercise, especially if you have any pre-existing conditions.

    • 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
  • Engage core muscles to stabilize the body
  • Use a light weight or resistance band to start with
  • Keep the shoulders relaxed and away from the ears
  • Do not arch or round the back during the movement
  • Avoid jerky or quick movements
  • Breathe evenly and do not hold your breath
  • Keep the standing leg slightly bent for better balance
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Osteoarthritis
  • Rheumatoid arthritis
  • Shoulder impingement
  • Rotator cuff injury
  • Frozen shoulder
  • Tendinitis
  • Bursitis
  • Shoulder instability

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    Frequently asked questions

     

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