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

( Single leg opposite arm overhead reach )

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Name of exercise  Func uni stance – contra arm bkwd over reach
Other names of exercise Single leg opposite arm overhead reach
Description of exercise The single leg opposite arm overhead reach is a strength training exercise that targets the core, shoulders, and hips. To perform this exercise, stand on one leg with the opposite arm extended overhead. Slowly reach down towards the opposite foot while keeping the leg and arm straight. Pause at the bottom of the movement and then return to the starting position. This exercise helps to improve balance, stability, and coordination while also strengthening the muscles in the arms, shoulders, and core. It can be modified by using a resistance band or dumbbell for added resistance. This exercise is beneficial for athletes and individuals looking to improve their overall strength and stability.
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 left arm over head and backwards.
  • 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 Flextion, Extenstion
    Type of Action Abduction, Flexion, Elevation

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Better coordination
  • Enhanced flexibility
  • Improved posture
  • Strengthened back muscles
  • Increased shoulder mobility
  • Improved stability
  • Engages multiple muscle groups
  • Can be done anywhere

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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 overhead reach exercise should be avoided if you have any injuries or pain in your lower back, hips, or shoulders. It can also be risky if you have balance issues or a history of falls. Pregnant women or individuals with high blood pressure should also avoid this exercise as it can strain the core and increase blood pressure. If you experience dizziness or lightheadedness during the exercise, stop immediately and consult a doctor. It is important to listen to your body and not push yourself beyond your limits. If you are unsure about your ability to perform this exercise safely, it is best to consult a fitness professional before attempting it.

    • Precautions

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

  • 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 with the movement
  • Keep your gaze forward and avoid looking down
  • Keep your shoulders relaxed and avoid shrugging them
  • Slowly lower the weight back to starting position to avoid injury
  • Avoid arching your back or leaning to one side
  • Breathe continuously and do not hold your breath
  • Keep your hips and pelvis stable throughout the movement
  • Do not rush the exercise, focus on controlled movements

    • Helpful in Diseases

  • Parkinson’s disease
  • Multiple sclerosis
  • Arthritis
  • Osteoporosis
  • Stroke
  • Cerebral palsy
  • Muscular dystrophy
  • Fibromyalgia
  • Spinal cord injury

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    Frequently asked questions

     

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