Single leg same are forward opposite 45 knee reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg same are forward opposite 45 knee reach )

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Name of exercise  Func uni stance – ipsi arm fwd opp 45 reach knee lvl
Other names of exercise Single leg same are forward opposite 45 knee reach
Description of exercise Single leg same arm forward opposite 45 knee reach is a strength and balance exercise that targets the core, glutes, and legs. To perform this exercise, stand on one leg with the opposite arm extended forward and the other arm bent at a 45-degree angle. Slowly bend the knee of the standing leg while simultaneously reaching the bent arm towards the knee. Keep the back straight and engage the core to maintain balance. Hold for a few seconds before returning to the starting position. This exercise helps improve balance, stability, and coordination while also strengthening the muscles in the lower body and core. It can be modified by using a resistance band or adding weights for an extra 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.
  • Reach right arm forward to left at 45 degrees 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 Diagonal
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved balance
  • Strengthened core
  • Increased flexibility
  • Enhanced coordination
  • Strengthened glutes
  • Improved posture
  • Increased hip mobility
  • Strengthened hamstrings
  • Improved stability
  • Reduced risk of injury

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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 same arm forward opposite 45 knee reach exercise should be avoided in the following situations:Injury or pain: If you have any injury or pain in your knees, hips, or lower back, it is best to avoid this exercise. It puts a lot of strain on these areas and can aggravate the injury or pain.
  • Balance issues: This exercise requires good balance and stability. If you have any balance issues, it is recommended to avoid this exercise as it can increase the risk of falling or getting injured.
  • Recent surgery: If you have had any recent surgery, especially on your lower body, it is best to avoid this exercise until you have fully recovered. It can put unnecessary strain on the surgical area and hinder the healing process.
  • Pregnancy: Pregnant women should avoid this exercise as it can put pressure on the abdominal muscles and pelvic floor, which are already under strain during pregnancy.
  • High blood pressure: This exercise involves bending over and reaching towards the ground, which can cause a sudden increase in blood pressure. If you have high blood pressure, it is best to avoid this exercise to prevent any complications.
  • Dizziness or vertigo: If you experience dizziness or vertigo, it is best to avoid this exercise as it involves moving the head and neck in different directions, which can worsen the symptoms.
  • Lack of flexibility: This exercise requires a good range of motion in the hips, hamstrings, and lower back. If you have limited flexibility in these areas, it is best to avoid this exercise or modify it to suit your abilities.
  • Lack of strength: This exercise requires a certain level of strength, particularly in the core and leg muscles. If you are not strong enough to perform this exercise with proper form, it is best to avoid it to prevent injuries.In summary, it is important to listen to your body and avoid this exercise if you experience any discomfort or have any medical conditions that may be aggravated by it. It is always best to consult with a healthcare professional before starting any new exercise routine.

    • 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
  • Keep your core engaged and stable
  • Use a stable surface to balance on
  • Start with a lower range of motion and gradually increase it
  • Avoid jerky movements
  • Breathe properly and do not hold your breath
  • Do not lock your knee or hyperextend it
  • Keep your gaze fixed on a focal point for balance
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • sciatica
  • lower back pain
  • hip pain

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    Frequently asked questions

     

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