Standing back diagonal exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Standing back diagonal )

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Name of exercise  Resist hip diag D2 w/elastic
Other names of exercise Standing back diagonal
Description of exercise The standing back diagonal exercise is a simple yet effective movement that targets the muscles in the back and core. To perform this exercise, stand with your feet shoulder-width apart and your arms at your sides. Begin by reaching your right arm diagonally across your body towards your left foot, while simultaneously lifting your left leg off the ground and extending it behind you. Hold this position for a few seconds, then return to the starting position. Repeat on the other side, reaching your left arm towards your right foot while lifting your right leg behind you. This exercise helps to improve balance, stability, and overall strength in the back and core muscles.
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
  • Attach elastic to secure object.
  • Loop elastic around ankle.
  • Keep knee straight.
  • Move leg back and out from body.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Hamstring, Outer Thigh
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Diagonal
    Type of Action Abduction, Elevation, Retraction

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased flexibility
  • Improved posture
  • Enhanced coordination
  • Improved shoulder stability
  • Strengthened back muscles
  • Improved overall body awareness
  • Reduced risk of injury
  • 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 standing back diagonal exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this movement. It is important to consult with a doctor or physical therapist before attempting this exercise, especially if you have a history of back pain, knee pain, or balance issues. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may put extra strain on your pelvic floor muscles. If you feel any pain or discomfort while performing this exercise, stop immediately and seek medical advice. It is always better to err on the side of caution and choose a different exercise that is more suitable for your body’s 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 and posture throughout the exercise
  • Engage your core muscles to support your back
  • Keep your feet shoulder-width apart for balance
  • Avoid arching your back too much
  • Do not lock your knees
  • Use a mirror to check your form
  • Start with a lower weight and gradually increase as you build strength
  • Breathe properly during the exercise
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Scoliosis
  • Kyphosis
  • Lordosis
  • Osteoporosis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Ankylosing spondylitis
  • Herniated disc

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    Frequently asked questions

     

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