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

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

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Name of exercise  Func uni stance – ipsi arm fwd opp 45 rotn/reach hip lvl
Other names of exercise Single leg same arm forward opposite 45 hip rotation/reach
Description of exercise The single leg same arm forward opposite 45 hip rotation/reach exercise is a dynamic movement that targets the core, hips, and shoulders. It involves standing on one leg with the opposite arm extended forward and the other arm reaching diagonally towards the hip. The movement requires the individual to rotate their hips and reach towards the ground, engaging the core and stabilizing muscles. This exercise helps improve balance, coordination, and flexibility while also strengthening the core and hips. It can be modified for different fitness levels by adjusting the range of motion and adding resistance. This exercise is beneficial for athletes, as it mimics movements used in sports such as golf, tennis, and baseball.
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 forward to left 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 Abduction, Rotation, 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 hip mobility
  • Enhanced stability in the lower body
  • Improved posture
  • Targeted muscle activation in the glutes, hamstrings, and quadriceps
  • Improved athletic performance
  • Reduced risk of injury
  • Increased 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

  • The single leg same arm forward opposite 45 hip rotation/reach exercise should be avoided if you have any pre-existing injuries or pain in your hips, lower back, or shoulders. This exercise puts a lot of strain on these areas and can exacerbate any existing issues. It should also be avoided if you have poor balance or stability, as it requires standing on one leg and reaching with one arm, which can increase the risk of falling or injury. Additionally, if you are pregnant or have recently given birth, this exercise may not be suitable for you as it can put pressure on the pelvic floor muscles. It is always important to consult with a healthcare professional before starting any new exercise routine to ensure it is safe for your individual needs.

    • 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 muscles to stabilize your body
  • Start with a light weight and gradually increase as you become comfortable with the movement
  • Keep your back straight and avoid arching or rounding
  • Keep your head and neck in a neutral position
  • Avoid jerky movements and perform the exercise in a slow and controlled manner
  • Breathe regularly and do not hold your breath during the exercise
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional trainer if you are unsure about the correct technique.

    • Helpful in Diseases

  • Sciatica
  • Arthritis
  • Scoliosis
  • Herniated disc
  • Lower back pain

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    Frequently asked questions

     

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