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

( Single leg same arm forward 45 hip reach )

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Name of exercise  Func uni stance – ipsi arm fwd 45 reach hip lvl
Other names of exercise Single leg same arm forward 45 hip reach
Description of exercise The single leg same arm forward 45 hip reach exercise is a challenging movement that targets the core and hip muscles. To perform this exercise, stand on one leg with the opposite arm extended forward at a 45-degree angle. Slowly hinge at the hips and reach the extended arm towards the ground while keeping your back straight. Engage your core and glute muscles to maintain balance. Hold for a few seconds and then return to the starting position. This exercise helps to improve balance, stability, and coordination, while also strengthening the core, hip flexors, and glutes. It can be modified by using a resistance band or adding weights for an extra 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 forward to right at 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 Diagonal
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Enhanced coordination
  • Strengthened glutes
  • Improved hip mobility
  • Increased stability in hip joint
  • Improved posture
  • Strengthened lower back muscles
  • Improved overall body control
  • Increased flexibility

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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 forward 45 hip reach exercise should be avoided if you have any injuries or pain in your hips, knees, or ankles. It is also not recommended for individuals with balance issues or those who are pregnant. If you have any pre-existing medical conditions or are recovering from surgery, it is best to consult with a doctor or physical therapist before attempting this exercise. Additionally, if you feel any discomfort or strain while performing the exercise, it is important to stop immediately and seek guidance from a professional. It is always better to err on the side of caution and avoid this exercise if you are unsure or have any concerns about your ability to perform it safely.

    • Precautions

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

  • Maintain proper form and posture at all times
  • Engage your core muscles to support your balance
  • Keep your standing leg slightly bent
  • Avoid locking your knee
  • Use a stable surface or support if necessary
  • Start with a small range of motion and gradually increase as you become more comfortable
  • Keep your gaze forward and avoid looking down
  • Breathe continuously throughout the exercise
  • Do not overextend your arm or leg
  • Listen to your body and stop if you experience any pain or discomfort

    • Helpful in Diseases

  • cerebral palsy
  • stroke
  • multiple sclerosis
  • Parkinson’s disease
  • spinal cord injury

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    Frequently asked questions

     

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