Single leg same arm backward 45 hip rotation/reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg same arm backward 45 hip rotation/reach )

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Name of exercise  Func uni stance – ipsi arm bkwd 45 rotn/reach hip lvl
Other names of exercise Single leg same arm backward 45 hip rotation/reach
Description of exercise The single leg same arm backward 45 hip rotation/reach exercise is a dynamic movement that targets the core, hips, and shoulders. To perform this exercise, stand on one leg with the opposite arm extended overhead. Slowly rotate your torso and reach the arm towards the back of your body, while simultaneously lifting the extended leg off the ground and pointing your toes. Keep your core engaged and maintain a slight bend in the standing leg. Return to the starting position and repeat on the other side. This exercise improves balance, stability, and mobility in the hips and shoulders while also strengthening the core muscles. It can be modified by using a resistance band or weight for added resistance.
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 right and reach right arm backward to 45 degrees at hip 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 Flextion, Rotation
    Type of Action Rotation, Extension, Abduction

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Improved hip mobility
  • Strengthened glute muscles
  • Improved coordination
  • Increased stability
  • Improved posture
  • Improved athletic performance
  • Reduced risk of injury
  • Improved overall body control

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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 same arm backward 45 hip rotation/reach exercise should be avoided if you have any existing injuries or pain in your lower back, hips, or knees. This exercise puts a lot of strain on these areas and can exacerbate any pre-existing conditions. It should also be avoided if you have poor balance or stability, as this exercise requires a strong core and good balance to perform correctly. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may put too much pressure on your pelvic floor muscles. It is always important to listen to your body and consult with a healthcare professional before attempting any new exercise.

    • Precautions

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

  • Maintain proper form and balance throughout the exercise
  • Keep your core engaged to stabilize the body
  • Start with a slow and controlled movement
  • Avoid arching your back or leaning to one side
  • Do not overextend your arm or leg
  • Breathe evenly throughout the exercise
  • Keep your shoulders relaxed and down
  • Do not lock your knees or elbows
  • Use a mirror to check your form
  • Stop if you experience any pain or discomfort

    • Helpful in Diseases

  • low back pain
  • sciatica
  • piriformis syndrome
  • hip impingement
  • sacroiliac joint dysfunction
  • lumbar disc herniation
  • lumbar spinal stenosis
  • hip osteoarthritis
  • hip bursitis
  • hip labral tear

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    Frequently asked questions

     

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