( Single leg rotation/reach to knee )

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Name of exercise

Func uni stance – contra arm opp side rotn/reach knee lvl

Other names of exercise	Single leg rotation/reach to knee
Description of exercise	Single leg rotation/reach to knee exercise is a functional movement that involves standing on one leg and rotating the upper body while reaching towards the opposite knee. This exercise helps to improve balance, stability, and core strength. It also targets the muscles in the legs, hips, and core, making it a great full-body workout. To perform this exercise, stand on one leg with a slight bend in the knee and engage your core. Rotate your upper body towards the opposite knee while reaching your arms towards it. Slowly return to the starting position and repeat on the other side. This exercise can be modified by using a resistance band or adding weights to increase the 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 body to left and 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	Rotation, Flexion, Eversion, Plantarflexion, Abduction

Benefits of exercise

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

Improved balance

Increased core strength

Enhanced coordination

Targeted glute activation

Improved hip mobility

Strengthened lower back muscles

Improved stability in ankle and knee joints

Improved posture

Increased flexibility in hamstrings and calves

Improved overall athletic performance

 

When to avoid this exercise

Single leg rotation/reach to knee exercise should be avoided in certain situations to prevent injury or exacerbating existing conditions. These include:Recent knee or hip injury: If you have recently injured your knee or hip, it is important to avoid this exercise as it puts stress on these joints and can worsen the injury.

Balance issues: This exercise requires good balance and stability, so it should be avoided if you have balance issues or are prone to falling.

Lower back pain: The rotation and reaching movements can put strain on the lower back, so if you have lower back pain, it is best to avoid this exercise.

Pregnancy: Pregnant women should avoid this exercise as it can put stress on the abdominal muscles and pelvic floor.

Osteoporosis: If you have osteoporosis, this exercise can increase the risk of fractures in the spine or hips.It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing conditions or injuries. They can help modify the exercise or suggest alternative exercises that are more suitable for your body.

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

Keep your core engaged throughout the movement

Maintain proper balance and stability

Use controlled and slow movements

Avoid jerky or sudden movements

Keep your back straight and avoid rounding your shoulders

Do not overextend your knee or hip joints

Use a stable surface to stand on

Stop immediately if you feel any pain or discomfort

Consult a professional trainer before attempting the exercise.

Helpful in Diseases

balance disorders

knee pain

low back pain

sciatica

hip pain

ankle pain

foot pain

shin splints

plantar fasciitis

ACL injuries

meniscus injuries

patellofemoral pain syndrome

osteoarthritis

rotator cuff injuries

shoulder impingement

tennis elbow

golfer’s elbow

carpal tunnel syndrome

CVA (stroke)

Parkinson’s disease

multiple sclerosis

cerebral palsy

peripheral neuropathy

post-surgical rehabilitation

injury prevention

 

Frequently asked questions

 

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