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

( Single leg same arm backward 45 shoulder reach )

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Name of exercise  Func uni stance – ipsi arm bkwd 45 reach shld lvl
Other names of exercise Single leg same arm backward 45 shoulder reach
Description of exercise The single leg same arm backward 45 shoulder reach exercise is a strength training exercise that targets the shoulders and core muscles. It involves standing on one leg while reaching the opposite arm back at a 45-degree angle, engaging the shoulder and back muscles. This exercise helps to improve balance, stability, and posture while also strengthening the upper body. To perform this exercise, stand with one foot slightly in front of the other, lift the back leg off the ground, and reach the opposite arm back at a 45-degree angle. Hold for a few seconds before returning to the starting position. This exercise can be modified by using light weights or resistance bands for added intensity. It is a great addition to any workout routine for overall upper body 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 right arm backward to right at 45 degrees at shoulder level.
  • Return and repeat.

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    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 Low
    Direction of Exercise Diagonal
    Type of Action Extension, Abduction, Hyperextension

    Benefits of exercise

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

  • 1) Improved balance and stability 2) Strengthened shoulder muscles 3) Increased range of motion in the shoulder 4) Improved coordination and motor control 5) Engages core muscles for stability 6) Can be done with minimal equipment 7) Targets specific muscles in the shoulder, such as the rotator cuff 8) Helps prevent shoulder injuries 9) Can be modified for different fitness levels 10) Enhances overall upper body strength and endurance

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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 backward 45 shoulder reach exercise can be a beneficial exercise for improving shoulder mobility and stability. However, there are certain situations where it may be best to avoid this exercise. Firstly, if you have any pre-existing shoulder injuries or pain, it is important to consult with a medical professional before attempting this exercise. It may aggravate your injury or cause further damage if not performed correctly. Additionally, if you have balance issues or are prone to falling, this exercise may not be suitable for you. The single leg stance and reaching motion can be challenging and may increase the risk of falling. If you are pregnant, it is recommended to avoid this exercise as it can put strain on the abdominal muscles and potentially harm the baby. Lastly, if you are new to exercise or have not yet developed proper form and technique, it is best to avoid this exercise until you have built up strength and stability in your shoulders and core. Improper form can lead to injury and hinder your progress. In summary, it is important to listen to your body and consult with a professional before attempting any new exercises, especially if you have any pre-existing conditions or are new to exercise. Safety should always be a top priority in any workout routine.

    • Precautions

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

  • Maintain proper form throughout the exercise
  • Engage your core muscles
  • Keep your back straight
  • Avoid arching your back
  • Keep your shoulders relaxed
  • Do not lock your elbow
  • Avoid jerky movements
  • Breathe evenly and steadily
  • Start with a light weight and gradually increase
  • Do not strain your neck or shoulders

    • Helpful in Diseases

  • rotator cuff injuries
  • shoulder impingement
  • frozen shoulder
  • bursitis
  • tendinitis
  • arthritis
  • scapular dyskinesia
  • shoulder instability
  • shoulder dislocation
  • thoracic outlet syndrome

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    Frequently asked questions

     

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