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

( Single leg same arm opposite side knee reach )

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Name of exercise  Func uni stance – ipsi arm opp side reach knee lvl
Other names of exercise Single leg same arm opposite side knee reach
Description of exercise The single leg same arm opposite side knee reach exercise is a core strengthening exercise that targets the abdominal muscles, back muscles, and hip flexors. To perform this exercise, start by standing on one leg with the opposite arm extended overhead. Slowly bend at the waist and bring the extended arm down towards the knee of the standing leg, while simultaneously lifting the knee towards the arm. Hold for a few seconds and then return to the starting position. This exercise helps improve balance, stability, and coordination while also engaging the core muscles. It can be modified by using a resistance band or weight for added difficulty.
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 to left side 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 Horizontal Adduction
    Type of Action Flexion, Reposition

    Benefits of exercise

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

  • Core strengthening
  • Improved balance
  • Increased flexibility
  • Better posture
  • Improved coordination
  • Engages multiple muscle groups
  • Can be done anywhere
  • Low impact
  • Targets obliques
  • Can be modified for all fitness levels

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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 Opposite Side Knee Reach exercise should be avoided in the following situations:If you have a knee, hip, or ankle injury: This exercise puts a lot of pressure on the joints of the lower body, so it should be avoided if you have any existing injuries in these areas.
  • If you experience pain or discomfort: If you feel any pain or discomfort while performing this exercise, it is best to stop and consult with a fitness professional.
  • If you have balance issues: This exercise requires good balance and stability. If you struggle with balance, it is best to avoid this exercise or perform it with support from a chair or wall.
  • If you are pregnant: Pregnant women should avoid this exercise as it can put unnecessary strain on the abdominal muscles and pelvic floor.
  • If you have high blood pressure: This exercise involves bending forward, which can cause a sudden drop in blood pressure. If you have high blood pressure, it is best to avoid this exercise.
  • If you have a history of back pain: This exercise can put strain on the lower back, so it should be avoided if you have a history of back pain or injury.
  • If you are new to exercise: This is an advanced exercise that requires good core strength and stability. If you are new to exercise, it is best to start with simpler exercises and gradually work your way up to this one.In summary, it is important to listen to your body and avoid this exercise if you have any existing injuries or conditions that may be aggravated by it. It is always best to consult with a healthcare professional before starting any new exercise routine.

    • 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
  • Keep your back straight and avoid rounding your shoulders
  • Do not lock your knees or hyperextend your spine
  • Start with a slow and controlled movement
  • Do not overextend or overstretch your body
  • Breathe regularly and do not hold your breath
  • Use a stable surface or support if needed
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Low back pain
  • Herniated disc
  • Sciatica
  • Scoliosis
  • Lumbar spinal stenosis
  • Sacroiliac joint dysfunction
  • Piriformis syndrome
  • Hip pain
  • Knee pain
  • Ankle pain
  • Plantar fasciitis

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    Frequently asked questions

     

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