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

( Single leg same arm forward 45 knee reach )

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Name of exercise  Func uni stance – ipsi arm fwd 45 reach knee lvl
Other names of exercise Single leg same arm forward 45 knee reach
Description of exercise The single leg same arm forward 45 knee reach exercise is a core strengthening movement that targets the abdominal muscles, lower back, and hips. It involves standing on one leg with the opposite arm extended forward at a 45-degree angle, while simultaneously lifting the other knee towards the chest. This exercise helps to improve balance, stability, and coordination while also engaging the core muscles to maintain proper form. It can be modified for beginners by holding onto a stable object for support and can be made more challenging by adding weights or performing on an unstable surface. This exercise is beneficial for athletes, as well as for everyday individuals looking to improve their overall core strength and stability.
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 knee 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 Abduction, Flexion, Elevation

    Benefits of exercise

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

  • Improved balance and coordination
  • Strengthened core muscles
  • Increased flexibility and range of motion
  • Enhanced stability and control
  • Improved posture and alignment
  • Engages multiple muscle groups simultaneously
  • Can be done anywhere with no equipment needed
  • Helps prevent injury by strengthening supporting muscles
  • Can be modified for different fitness levels
  • Targets specific muscles in the legs and arms

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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 knee reach exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. It is important to consult with a healthcare professional before attempting this exercise if you have any concerns. Additionally, if you feel any pain or discomfort while performing the exercise, it is best to stop and seek guidance from a fitness professional. This exercise should also be avoided if you have poor balance or stability, as it requires a significant amount of balance and coordination. Pregnant women or individuals with low blood pressure should also avoid this exercise. It is important to listen to your body and avoid any exercises that may cause harm 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 and alignment throughout the exercise
  • Keep the core engaged and stable
  • Start with a low weight or no weight at all
  • Avoid jerking or swinging movements
  • Keep the movements slow and controlled
  • Do not lock the knee of the supporting leg
  • Keep the back straight and avoid rounding the shoulders
  • Breathe regularly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • knee pain
  • balance issues
  • hip pain
  • lower back pain
  • knee osteoarthritis
  • ankle sprains
  • ACL injuries
  • hamstring strains
  • plantar fasciitis
  • shin splints
  • patellar tendinitis
  • IT band syndrome
  • sciatica
  • scoliosis
  • kyphosis
  • lordosis
  • osteoporosis

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    Frequently asked questions

     

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