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

( Single leg same arm forward 45 hip rotation/reach )

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Name of exercise  Func uni stance – ipsi arm fwd 45 rotn/reach hip lvl
Other names of exercise Single leg same arm forward 45 hip rotation/reach
Description of exercise The single leg same arm forward 45 hip rotation/reach exercise is a functional movement that targets the core and hip muscles. It involves standing on one leg with the opposite arm extended in front of the body at a 45-degree angle. The movement begins by rotating the hip of the standing leg towards the extended arm, while keeping the arm and torso stable. This is followed by reaching the extended arm towards the toes of the standing leg, engaging the core and hip muscles. The exercise helps improve balance, stability, and coordination while also strengthening the core and hip muscles. It can be modified for different fitness levels by adjusting the range of motion and adding weights.
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 right and 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 Flextion, Rotation
    Type of Action Rotation

    Benefits of exercise

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

  • Improved balance and coordination
  • Increased core strength
  • Enhanced stability in the hips and lower back
  • Improved posture
  • Increased range of motion in the hips and shoulders
  • Strengthened glute and hamstring muscles
  • Improved athletic performance
  • Reduced risk of injury
  • Improved functional movement patterns
  • Increased body awareness and 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

  • The single leg same arm forward 45 hip rotation/reach exercise should be avoided if you have any current injuries or pain in your hip, back, or shoulder. It is also not recommended for individuals with balance issues or those who have recently undergone surgery in these areas. Pregnant women should also avoid this exercise as it can put strain on the abdominal muscles. If you experience any discomfort or pain while performing this exercise, it is important to stop immediately and consult with a healthcare professional. Additionally, if you are new to exercising or have a history of joint problems, it is best to start with a modified version of this exercise or choose a different exercise altogether.

    • Precautions

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

  • Maintain proper balance and stability
  • Keep your core engaged
  • Keep your back straight
  • Avoid jerky or sudden movements
  • Start with a slow and controlled pace
  • Keep your arm and leg movements coordinated
  • Avoid overextending your reach
  • Keep your head and neck in a neutral position
  • Breathe evenly throughout the exercise
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Sciatica
  • Lower back pain
  • Hip pain
  • Arthritis
  • Scoliosis
  • Herniated disc
  • Lumbar strain
  • Sacroiliac joint dysfunction
  • Piriformis syndrome

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    Frequently asked questions

     

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