AK/BK prone back arch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( AK/BK prone back arch )

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Name of exercise  AROM AK/BK back ext
Other names of exercise AK/BK prone back arch
Description of exercise The AK/BK prone back arch exercise is a core strengthening exercise that targets the lower back muscles. It involves lying face down on a mat with the arms extended overhead and the legs straight. From this position, the individual lifts their upper body and legs off the ground, creating an arch with their back. This movement engages the muscles in the back, including the erector spinae, and also works the glutes and hamstrings. The exercise can be modified for beginners by keeping the arms and legs closer to the ground, and can be made more challenging by holding weights in the hands. It is a great exercise for improving posture, stability, and overall back strength.
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
  • Lie on stomach.
  • Cross arms behind back.
  • Squeeze towel roll between thighs.
  • Raise legs and chest off floor.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Hip
    Type of Muscles Back, Gluteal, Inner Thigh
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion, Adduction
    Type of Action Extension, Hyperextension, Retraction, Elevation

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Enhanced balance and stability
  • Improved posture
  • Strengthened back muscles
  • Reduced risk of back pain
  • Improved overall body coordination
  • Increased range of motion
  • Improved breathing and lung capacity
  • Enhanced 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 AK/BK prone back arch exercise should be avoided if you have any pre-existing back injuries or conditions such as herniated discs, spinal stenosis, or osteoarthritis. It should also be avoided if you experience any pain or discomfort during the exercise, as this could indicate an underlying issue. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it can put strain on the lower back and pelvic area. If you are unsure about whether this exercise is safe for you, it is best to consult with a healthcare professional before attempting it.

    • 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
  • Use a mat or soft surface for support
  • Keep your body in a straight line throughout the exercise
  • Engage your core muscles to support your back
  • Do not arch your back too much
  • Avoid sudden or jerky movements
  • Breathe deeply and evenly
  • Stop immediately if you feel any pain or discomfort
  • Gradually increase the duration and intensity of the exercise
  • Consult a doctor if you have any pre-existing back conditions.

    • Helpful in Diseases

  • Low back pain
  • Herniated disc
  • Sciatica
  • Spondylolisthesis
  • Spinal stenosis
  • Degenerative disc disease

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    Frequently asked questions

     

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