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

( Single leg same arm opposite side shoulder rotation/reach )

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Name of exercise  Func uni stance – ipsi arm opp side rotn/reach shld lvl
Other names of exercise Single leg same arm opposite side shoulder rotation/reach
Description of exercise Single leg same arm opposite side shoulder rotation/reach exercise is a functional movement that targets the muscles in the shoulders, core, and legs. It involves standing on one leg while reaching across the body with the opposite arm, rotating the torso and shoulder. This exercise helps to improve stability, balance, and coordination while also increasing shoulder mobility and strength. It is a great exercise for athletes, as it mimics movements used in sports and can help prevent injuries. It can also be modified for beginners by using a lower range of motion and gradually increasing difficulty as strength and balance improve. This exercise is beneficial for overall upper body and core strength and can be incorporated into a full-body 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 to left side at shoulder 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 Low
    Direction of Exercise Flextion, Rotation
    Type of Action Abduction, Elevation, Rotation, Flexion

    Benefits of exercise

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

  • Improves balance and stability
  • Increases core strength
  • Targets specific muscles in the shoulder and upper back
  • Enhances range of motion in the shoulder joint
  • Can help alleviate tension and tightness in the upper body
  • Builds coordination and body awareness
  • Engages the glutes and legs for a full body workout
  • Can be modified for different fitness levels
  • Can be done with minimal equipment
  • Can help prevent injury by strengthening the shoulder and back muscles.

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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

  • Single leg same arm opposite side shoulder rotation/reach exercise should be avoided if you have any existing shoulder injuries or pain. This exercise puts a lot of strain on the shoulder joint and can aggravate any existing issues. It should also be avoided if you have any balance or stability issues, as it requires standing on one leg while performing the movement. Additionally, if you have any lower back pain or issues, this exercise may put too much strain on the lumbar spine. It is important to listen to your body and consult with a healthcare professional before attempting this exercise, especially if you have any pre-existing conditions.

    • Precautions

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

  • Maintain proper form and alignment throughout the exercise
  • Start with a light weight and gradually increase as you become more comfortable
  • Keep your core engaged and your back straight
  • Avoid jerky or sudden movements
  • Breathe evenly and do not hold your breath
  • Keep your shoulders relaxed and away from your ears
  • Do not arch your back or lean to one side
  • Use a mirror to check your form and make adjustments if needed
  • Do not swing the weight, use controlled and deliberate movements
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Rotator cuff injury
  • Frozen shoulder
  • Shoulder impingement
  • Shoulder instability
  • Shoulder bursitis
  • Shoulder tendinitis
  • Shoulder arthritis
  • Shoulder dislocation
  • Shoulder fracture
  • Shoulder labral tear

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    Frequently asked questions

     

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