Swimming prep exercise : How to do, Benefits, Side Effects, Uses, Precautions

Single leg same arm backward 45 knee rotation/reach : How to do, Benefits, Side Effects, Uses, Precautions ( Single leg same arm backward 45 knee rotation/reach )

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Name of exercise  Func uni stance – ipsi arm bkwd 45 rotn/reach knee lvl
Other names of exercise Single leg same arm backward 45 knee rotation/reach
Description of exercise The single leg same arm backward 45 knee rotation/reach exercise is a dynamic movement that targets the core muscles, specifically the obliques. To perform this exercise, stand on one leg with the same arm extended straight overhead. Slowly rotate the torso and reach the arm towards the opposite knee, while simultaneously bending the knee and bringing it up towards the chest. Pause briefly at the top of the movement before returning to the starting position. This exercise not only strengthens the core muscles, but also improves balance and stability. It can be modified to increase or decrease difficulty by adjusting the range of motion and 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.
  • Rotate trunk to right and reach right arm backward to 45 degrees at knee level.
  • Return and repeat.

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    Video Tutorial

    EX3121/YTB/Link

     

    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 Rotation, Abduction, Extension

    Benefits of exercise

    EX3121/T1(ME/1)

  • Improved balance and coordination
  • Strengthened core muscles
  • Increased hip mobility
  • Improved posture
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved stability and control
  • Strengthened glutes and hamstrings
  • Improved functional movement patterns
  • Increased muscle endurance

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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 backward 45 knee rotation/reach exercise should be avoided if you have any injuries or pain in your lower back, hips, knees, or ankles. This exercise puts a lot of strain on these areas and could exacerbate any existing issues. It should also be avoided if you have poor balance or stability, as it requires standing on one leg while rotating and reaching with the same arm. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may put too much pressure on your abdominal muscles. If you experience any discomfort or pain while performing this exercise, it is important to stop and consult with a healthcare professional before continuing.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Keep your core engaged throughout the movement
  • Maintain a neutral spine and avoid arching your back
  • Start with a light weight and gradually increase as you become comfortable
  • Keep your shoulders relaxed and away from your ears
  • Avoid swinging or using momentum to complete the movement
  • Keep your supporting leg stable and avoid shifting your weight
  • Breathe evenly and do not hold your breath
  • Stop immediately if you experience any pain or discomfort
  • Consult a trainer or medical professional if you have any underlying injuries or conditions.

    • Helpful in Diseases

  • Knee pain
  • Back pain
  • Hip pain
  • Sciatica
  • Arthritis
  • Osteoporosis
  • Fibromyalgia
  • Scoliosis
  • Muscle strain
  • Ligament sprain

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    EX3121/FAQ/1

     

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