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

( Single leg same arm same side hip reach )

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Name of exercise  Func uni stance – ipsi arm same side reach hip lvl
Other names of exercise Single leg same arm same side hip reach
Description of exercise Single leg same arm same side hip reach is a core strengthening exercise that targets the obliques, glutes, and hip flexors. To perform this exercise, stand on one leg with the opposite arm extended overhead and the other arm resting on the hip. Slowly hinge at the hip and reach the extended arm towards the opposite foot, keeping the leg straight and maintaining a neutral spine. Engage the core and use the glutes to return to the starting position. This exercise helps improve balance, stability, and overall core strength. It also helps to improve hip mobility and can be modified for different fitness levels by adjusting the range of motion or adding weights.
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 right side 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 Abduction
    Type of Action Flexion

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Enhanced coordination
  • Targeted glute activation
  • Improved stability
  • Strengthened hip muscles
  • Improved posture
  • Increased flexibility
  • Improved athletic performance
  • Reduced risk of injury

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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 same side hip reach exercise should be avoided if you have any existing injuries or pain in your lower back, hips, or knees. This exercise puts a lot of stress on these areas and can aggravate any existing issues. It should also be avoided if you have poor balance or stability, as this exercise requires a lot of core strength and control. Pregnant women should also avoid this exercise as it can put strain on the abdominal muscles and pelvic floor. If you experience any discomfort or pain while performing this exercise, it is important to stop and consult with a doctor or physical therapist before continuing. It is always important to listen to your body and modify exercises as needed to prevent injury.

    • 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 arching
  • Do not rush the movement, perform it slowly and controlled
  • Do not lock your knees or elbows
  • Keep your shoulders relaxed and away from your ears
  • Breathe properly, exhale as you reach down and inhale as you return to starting position
  • Avoid jerky movements or swinging your body
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Osteoporosis
  • Hip bursitis
  • Hip osteoarthritis
  • Piriformis syndrome

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    Frequently asked questions

     

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