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

( Single leg opposite arm backward shoulder reach )

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Name of exercise  Func uni stance – contra arm bkwd rotn/reach shld lvl
Other names of exercise Single leg opposite arm backward shoulder reach
Description of exercise The single leg opposite arm backward shoulder reach exercise is a functional movement that targets the muscles in the shoulders, back, and core. To perform this exercise, stand on one leg with your knee slightly bent and your opposite arm extended backward. Slowly reach your arm towards the ground while keeping your balance on the standing leg. As you reach, engage your core and squeeze your shoulder blades together. Hold for a few seconds before returning to the starting position. This exercise helps to improve shoulder stability, balance, and posture while also strengthening the muscles in the upper body. 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.
  • Rotate trunk to left and reach left backwards 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 Rotation, Abduction
    Type of Action 1. Extension, Retraction, Depression, Hyperextension, Reposition

    Benefits of exercise

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

  • Improved balance and coordination
  • Strengthened core muscles
  • Increased shoulder mobility and flexibility
  • Improved posture and alignment
  • Engages multiple muscle groups simultaneously
  • Helps prevent injury by improving stability
  • Can be modified for different fitness levels
  • Can be done without equipment
  • Can be incorporated into various workout routines
  • Can improve athletic performance and functional movements

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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

  • Single leg opposite arm backward shoulder reach exercise should be avoided if you have any existing shoulder injuries or pain. It may also be unsuitable if you have a history of back problems or balance issues. If you experience any discomfort or pain while performing this exercise, stop immediately and consult a medical professional. It is important to listen to your body and not push yourself beyond your limits. Additionally, if you are new to this exercise, it is recommended to start with a lower range of motion and gradually increase as your strength and balance improve. Always warm up properly before attempting this exercise and be mindful of your body’s limitations to prevent any potential injuries.

    • 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 light weight and gradually increase as you become comfortable
  • Keep your movements slow and controlled
  • Do not arch your back or hunch your shoulders
  • Avoid jerky or sudden movements
  • Breathe evenly throughout the exercise
  • Keep your head and neck in a neutral position
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Frozen shoulder
  • Shoulder impingement
  • Shoulder instability
  • Shoulder arthritis
  • Shoulder bursitis
  • Biceps tendinitis
  • Thoracic outlet syndrome

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    Frequently asked questions

     

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