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

( Single leg opposite knee reach )

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Name of exercise  Func uni stance – contra arm opp side reach knee lvl
Other names of exercise Single leg opposite knee reach
Description of exercise The single leg opposite knee reach exercise is a challenging movement that targets the core muscles, specifically the obliques. To perform this exercise, stand with your feet hip-width apart and lift one leg off the ground. Then, reach down with the opposite hand and touch your knee. Return to the starting position and repeat on the other side. This exercise requires balance and stability, making it a great way to improve overall core strength. It also helps to improve coordination and flexibility in the hips and lower back. This exercise can be modified by using a resistance band or holding a weight in the hand that is reaching for the knee.
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 to left side 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 Flexion, Abduction, Elevation, 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
  • Better coordination
  • Improved posture
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved stability
  • Improved body awareness
  • Improved overall fitness

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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 opposite knee reach exercise should be avoided if you have any existing injuries or pain in your lower back, hips, or knees. It is also not recommended for those with balance issues or weakness in their core muscles. If you are pregnant, it is best to avoid this exercise as it puts strain on the abdominal muscles. Additionally, if you have any medical conditions such as osteoporosis or arthritis, it is important to consult with a doctor before attempting this exercise. It is important to listen to your body and avoid any exercises that may cause discomfort or exacerbate any 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 and technique throughout the exercise
  • Engage your core muscles to support your body
  • Keep your standing leg slightly bent to avoid locking your knee
  • Use a stable surface or support if needed
  • Start with a smaller range of motion and gradually increase as you feel comfortable
  • Avoid jerky movements and control the movement with your muscles
  • Do not arch your back or hunch your shoulders
  • Breathe continuously and do not hold your breath
  • Stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • Knee pain
  • Balance issues
  • Lower back pain
  • Hip pain
  • Ankle pain
  • Sciatica
  • Osteoarthritis
  • Plantar fasciitis
  • Patellofemoral pain syndrome
  • IT band syndrome

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    Frequently asked questions

     

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