Sitting side stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting side stretch )

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Name of exercise  Stretch Iliocostalis sit
Other names of exercise Sitting side stretch
Description of exercise The sitting side stretch exercise is a simple stretch that targets the sides of the body. It can be done while sitting on the floor or in a chair, making it a convenient exercise to do anywhere. To perform this stretch, sit up tall with your feet flat on the ground. Place one hand on the floor or chair beside you and reach the other arm up and over your head, bending your torso to the side. Hold the stretch for 10-15 seconds and then switch sides. This exercise helps to improve flexibility, relieve tension in the side muscles, and can also aid in improving posture. It is a great addition to any stretching routine.
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
  • Sit in chair to stabilize hips.
  • Lean forward, arms hanging down.
  • Keeping shoulders level, move shoulders to side until stretch is felt.
  • Repeat to other side.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Latissimus Dorsi, Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Side Bend
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Increases flexibility
  • Improves posture
  • Alleviates lower back pain
  • Strengthens core muscles
  • Stretches the sides of the body
  • Relieves tension in the shoulders and neck
  • Increases range of motion in the spine
  • Helps with digestion
  • Reduces stress and anxiety
  • Improves overall balance and coordination

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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 sitting side stretch exercise should be avoided if you have any injuries or pain in your back, neck, or shoulders. It is also not recommended for those with osteoporosis or other bone conditions that may be aggravated by twisting movements. If you have any recent surgeries or medical procedures in these areas, it is best to consult with your doctor before attempting this exercise. Additionally, pregnant women should avoid this exercise as it may put unnecessary strain on their abdominal muscles. If you experience any discomfort or pain while performing the sitting side stretch, stop immediately and seek medical advice. It is always important to listen to your body and avoid any exercises that may cause harm.

    • 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 posture throughout the exercise
  • Avoid jerky movements
  • Do not overstretch your body
  • Breathe deeply and evenly
  • Keep your abdominal muscles engaged
  • Avoid locking your knees or elbows
  • Do not force your body into a stretch
  • Listen to your body and stop if you feel any pain
  • Slowly return to the starting position after completing the stretch

    • Helpful in Diseases

  • Sitting side stretch exercise is helpful in:
  • Arthritis
  • Scoliosis
  • Lower back pain
  • Neck pain
  • Sciatica
  • Herniated disc
  • Fibromyalgia
  • Osteoporosis
  • Muscle tension
  • Posture-related issues
  • Stiffness and tightness in the back and sides

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    Frequently asked questions

     

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