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

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

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Name of exercise  Func uni stance – ipsi arm fwd opp 45 rotn/reach knee lvl
Other names of exercise Single leg same arm forward opposite 45 knee rotation/reach
Description of exercise The single leg same arm forward opposite 45 knee rotation/reach exercise is a dynamic movement that combines balance, core stability, and upper body strength. To perform this exercise, start by standing on one leg with your opposite arm extended forward and your knee bent at a 45-degree angle. As you rotate your torso to the side, reach your arm down towards your knee, keeping it straight. Then, return to the starting position and repeat on the other side. This exercise engages the core, glutes, and shoulders while also challenging your balance and coordination. It can help improve overall stability, mobility, and posture, making it a great addition to any workout routine.
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 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 Flextion, Rotation
    Type of Action Abduction, Flexion, Rotation, Elevation

    Benefits of exercise

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

  • Increased core stability
  • Improved balance
  • Strengthened hip muscles
  • Enhanced coordination
  • Improved posture
  • Increased range of motion
  • Strengthened shoulder muscles
  • Improved flexibility
  • Increased muscle endurance
  • Improved athletic performance

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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 knee rotation/reach exercise should be avoided if you have any pre-existing injuries or conditions that affect your balance, coordination, or range of motion. This includes injuries to the knees, hips, shoulders, or back, as well as conditions such as arthritis or osteoporosis. It is also not recommended for individuals who are pregnant or recovering from surgery. If you experience any pain or discomfort during the exercise, stop immediately and consult a medical professional. It is important to listen to your body and not push yourself beyond your limits. It is always best to consult with a certified fitness professional before attempting any new exercise, especially if you have any concerns about your physical abilities.

    • Precautions

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

  • Keep your core engaged
  • Maintain a neutral spine
  • Keep your shoulders relaxed
  • Do not lock your knees
  • Keep your gaze forward
  • Breathe deeply and evenly
  • Do not overextend your arm or leg
  • Keep a steady pace
  • Do not rush the movement
  • Use controlled and deliberate movements

    • Helpful in Diseases

  • Parkinson’s disease
  • Multiple sclerosis
  • Stroke
  • Spinal cord injury
  • Cerebral palsy
  • Muscular dystrophy
  • Amyotrophic lateral sclerosis (ALS)
  • Traumatic brain injury

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    Frequently asked questions

     

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