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

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

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Name of exercise  Func uni stance ipsi arm backward overhead reach
Other names of exercise Single leg same arm backward overhead reach
Description of exercise The single leg same arm backward overhead reach exercise is a dynamic movement that targets the core, shoulders, and glutes. To perform this exercise, stand on one leg with the opposite arm extended overhead. Engage the core and slowly hinge at the hips, reaching the extended arm towards the ground while keeping the leg straight. The movement should resemble a straight line from the extended arm to the extended leg. Return to the starting position by engaging the glutes and core, and repeat on the other side. This exercise helps improve balance, stability, and overall strength in the core and upper body. It can be modified by using a resistance band or weight for added 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 overhead and backward.
  • Return and repeat.

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    Video Tutorial

    EX3133/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 Low
    Direction of Exercise Flextion
    Type of Action Extension, Hyperextension

    Benefits of exercise

    EX3133/T1(ME/1)

  • Improved balance
  • Increased core strength
  • Strengthened back muscles
  • Improved shoulder mobility
  • Increased coordination
  • Improved stability
  • Improved posture
  • Strengthened glutes
  • Improved flexibility
  • 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

  • Single leg same arm backward overhead reach exercise should be avoided if you have any existing injuries or pain in your shoulders, neck, or back. It also should not be performed if you have a history of shoulder dislocations or impingement syndrome. If you experience any discomfort or pain during the exercise, stop immediately and consult a medical professional before continuing. Additionally, if you have poor balance or stability, it is best to avoid this exercise as it requires a significant amount of balance and coordination. Pregnant women should also avoid this exercise due to the potential strain it can put on the abdominal muscles. It is always important to listen to your body and avoid any exercises that may cause injury or discomfort.

    • 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 core muscles to stabilize the body
  • Start with a lighter weight and gradually increase as you get comfortable with the movement
  • Keep the arm and leg on the same side as straight as possible
  • Avoid arching the back or leaning to one side
  • Keep the shoulders relaxed and away from the ears
  • Breathe evenly throughout the exercise
  • Do not rush the movement, focus on controlled and smooth movements
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Shoulder injuries
  • Rotator cuff injuries
  • Shoulder impingement
  • Shoulder instability
  • Shoulder bursitis
  • Shoulder tendinitis
  • Frozen shoulder
  • Shoulder arthritis
  • Thoracic outlet syndrome

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    EX3133/FAQ/1

     

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