Teaser 2 exercise : How to do, Benefits, Side Effects, Uses, Precautions

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

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Name of exercise  Func uni stance – ipsi arm bkwd 45 reach hip lvl
Other names of exercise Single leg same arm backward 45 hip reach
Description of exercise The single leg same arm backward 45 hip reach exercise is a dynamic movement that targets the core, glutes, and hips. To perform this exercise, stand with your feet shoulder-width apart and your arms at your sides. Lift one leg off the ground and extend the same arm overhead. Slowly hinge at the hips and reach your arm and leg back at a 45-degree angle, while keeping your core engaged and your back straight. Hold for a few seconds, then return to the starting position. This exercise helps improve balance, stability, and flexibility while also strengthening the muscles in the lower body. It can be modified for beginners by using a lower range of motion and gradually increasing the difficulty as strength improves.
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 backward to right at 45 degrees at hip level.
  • Return and repeat.

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    Video Tutorial

    EX3116/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 Diagonal
    Type of Action Extension

    Benefits of exercise

    EX3116/T1(ME/1)

  • Improved balance
  • Increased core strength
  • Strengthened glutes
  • Improved coordination
  • Improved stability
  • Increased hip mobility
  • Improved posture
  • Strengthened lower back
  • 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

  • The single leg same arm backward 45 hip reach exercise should be avoided if you have any existing injuries or pain in your lower back, hips, or knees. It is also not recommended for individuals with balance issues or those who are new to exercising. Pregnant women should also avoid this exercise as it can put strain on the lower back and abdominal muscles. If you experience any discomfort or pain while performing this exercise, stop immediately and consult a healthcare professional. It is important to listen to your body and modify or avoid exercises that do not feel safe or comfortable for you.

    • 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 movement
  • Engage core muscles for stability
  • Keep the back straight and avoid arching
  • Start with a smaller range of motion and gradually increase
  • Keep the standing leg slightly bent for balance
  • Avoid jerky or sudden movements
  • Breathe evenly throughout the exercise
  • Do not overextend the arm or leg
  • Stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • Low back pain
  • Sciatica
  • Herniated disc
  • Spinal stenosis
  • Osteoarthritis
  • Scoliosis
  • Ankylosing spondylitis
  • Sacroiliac joint dysfunction
  • Piriformis syndrome
  • Muscle strain
  • Lumbar radiculopathy
  • Degenerative disc disease

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    EX3116/FAQ/1

     

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