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

Single leg same arm backward opposite 45 ankle reach : How to do, Benefits, Side Effects, Uses, Precautions ( Single leg same arm backward opposite 45 ankle reach )

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Name of exercise  Func uni stance – ipsi arm bkwd opp 45 reach ankle lvl
Other names of exercise Single leg same arm backward opposite 45 ankle reach
Description of exercise The single leg same arm backward opposite 45 ankle reach exercise is a dynamic movement that targets the core, glutes, and hamstrings. To perform this exercise, stand on one leg with the opposite arm extended overhead and the other arm reaching behind you at a 45-degree angle. Slowly hinge at the hips and reach towards your ankle, keeping your back straight and core engaged. Pause for a moment, then return to the starting position. This exercise helps to improve balance, stability, and flexibility while also strengthening the core and lower body muscles. It can be modified by using a resistance band or weight for added difficulty. Regularly incorporating this exercise into your fitness routine can help to improve overall strength and mobility.
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 left and reach right arm backward to 45 degrees at ankle level.
  • Return and repeat.

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    Video Tutorial

    EX3127/YTB/Link

     

    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 High
    Direction of Exercise Horizontal Adduction
    Type of Action Dorsiflexion, Extension, Abduction

    Benefits of exercise

    EX3127/T1(ME/1)

  • Improved balance and stability
  • Strengthened core muscles
  • Increased flexibility in the hamstrings and lower back
  • Improved coordination and body control
  • Enhanced posture and alignment
  • Targeted muscle activation in the glutes and hip flexors
  • Improved hip mobility
  • Increased range of motion in the shoulders
  • Strengthened muscles in the lower back and obliques
  • Improved overall athletic performance

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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 opposite 45 ankle reach exercise should be avoided if you have any existing injuries or pain in your lower back, hips, knees, or ankles. This exercise puts a lot of strain on these areas and can worsen any 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. Pregnant women and individuals with high blood pressure should also avoid this exercise as it can cause dizziness and put additional strain on the body. It is always recommended to consult with a doctor or certified trainer before attempting any new exercise, especially if you have any pre-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 attempting the exercise
  • Ensure proper form and technique
  • Engage core muscles throughout the movement
  • Keep a slight bend in the supporting leg
  • Maintain a neutral spine
  • Avoid arching the back
  • Do not lock the knee of the supporting leg
  • Use a stable surface for balance if needed
  • Start with a smaller range of motion and gradually increase
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • ankle sprains
  • back pain
  • plantar fasciitis
  • sciatica
  • hamstring strains
  • hip pain
  • knee pain
  • IT band syndrome
  • piriformis syndrome

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    EX3127/FAQ/1

     

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