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

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Name of exercise

Func uni stance – ipsi arm bkwd opp 45 reach knee lvl

Other names of exercise	Single leg same arm backward opposite 45 knee reach
Description of exercise	The single leg same arm backward opposite 45 knee reach exercise is a challenging and effective movement that targets the core, glutes, and legs. To perform this exercise, stand on one leg with your opposite arm extended overhead and the other arm reaching down towards your knee. Slowly hinge at the hips and lower your torso towards the ground while simultaneously lifting your extended leg behind you. As you reach towards your knee, engage your core and maintain a straight spine. Hold for a few seconds before returning to the starting position. This exercise helps improve balance, stability, and overall strength in the lower body and core. It can also help with posture 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 knee level. Return and repeat.

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Video Tutorial

EX3126/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	__
Direction of Exercise	Horizontal Adduction
Type of Action	Abduction, Extension, Hyperextension

Benefits of exercise

EX3126/T1^(ME/1)

Improved balance and coordination

Strengthened core muscles

Increased flexibility in hamstrings and glutes

Improved posture and alignment

Activates stabilizer muscles

Targets multiple muscle groups simultaneously

Enhances athletic performance

Can be done anywhere with no equipment

Helps prevent injuries

Can be modified for all fitness levels

 

When to avoid this exercise

Single leg same arm backward opposite 45 knee reach exercise should be avoided in the following situations:Recent injury or pain: If you have recently injured your back, hips, or knees, it is best to avoid this exercise. It puts a lot of strain on these areas and can worsen the injury or cause pain.

Lack of balance or stability: This exercise requires a good amount of balance and stability. If you have issues with balance or have a history of falls, it is best to avoid this exercise to prevent any accidents.

Severe back pain: If you have a history of severe back pain or have been experiencing it recently, it is best to avoid this exercise. The twisting motion involved in this exercise can aggravate the pain and cause further discomfort.

Pregnancy: Pregnant women should avoid this exercise as it can put pressure on the abdominal muscles and cause strain on the back.

Weak core muscles: This exercise requires a strong core to maintain proper form and stability. If your core muscles are weak, it is best to avoid this exercise to prevent injury.

High blood pressure: This exercise involves standing up and bending forward, which can cause a sudden increase in blood pressure. If you have high blood pressure, it is best to avoid this exercise or consult with your doctor before attempting it.

Vertigo or dizziness: If you experience vertigo or dizziness, it is best to avoid this exercise as it involves a lot of movement and can make you feel lightheaded.

Recent surgery: If you have had any recent surgery, it is best to avoid this exercise until you have fully recovered and have been cleared by your doctor.

Joint pain or stiffness: If you have any pain or stiffness in your joints, especially in your hips, knees, or ankles, it is best to avoid this exercise to prevent further discomfort.

Lack of flexibility: This exercise requires a good amount of flexibility in the hamstrings and lower back. If you have limited flexibility, it is best to avoid this exercise or modify it to suit your abilities.

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 throughout the exercise

Engage your core to stabilize your body

Keep your back straight and avoid rounding your shoulders

Start with a light weight and gradually increase as you get comfortable with the movement

Keep your movements slow and controlled

Avoid locking your knees or hyperextending your elbows

Breathe evenly and do not hold your breath

Use a mirror or have a spotter to check your form

Stop immediately if you feel any pain or discomfort.

Helpful in Diseases

Low back pain

Lumbar disc herniation

Sciatica

Spondylolisthesis

Sacroiliac joint dysfunction

Piriformis syndrome

Hip osteoarthritis

Knee osteoarthritis

Patellofemoral pain syndrome

 

EX3126/FAQ/1

 

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