Seated bend and extend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Seated bend and extend )

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Name of exercise  Mob thoracic upper chest/shldrs
Other names of exercise Seated bend and extend
Description of exercise The seated bend and extend exercise is a simple but effective movement that targets the core muscles and helps improve flexibility and mobility in the back and hips. To perform this exercise, sit on a mat with your legs extended in front of you, then slowly bend forward from the hips, reaching towards your toes while keeping your back straight. Hold this position for a few seconds before slowly returning to the starting position. Then, extend your arms out to the sides and lean back slightly, engaging your core muscles. Hold this position for a few seconds before returning to the starting position. This exercise can be repeated for a few reps to stretch and strengthen the 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
  • Sit in chair.
  • Lift arms up over head while breathing in deeply.
  • Bend forward at hips and reach for floor while exhaling.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar
    Type of Muscles Pectoral , Rhomboid or Trapezius, Latissimus Dorsi, Back, Cardiovascular
    Category of Exercise Cardio Pulmo Strengthening, Mobilization
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension

    Benefits of exercise

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

  • Improved flexibility
  • Strengthened abdominal muscles
  • Increased range of motion
  • Improved posture
  • Reduced risk of back pain
  • Improved balance and coordination
  • Increased blood circulation
  • Improved digestion
  • Reduced stress and tension
  • Improved overall body strength

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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 seated bend and extend exercise should be avoided if you have any pre-existing neck or back injuries or conditions, such as herniated discs, spinal stenosis, or osteoporosis. This exercise puts strain on the spine and can worsen these conditions. It should also be avoided if you experience any pain or discomfort while performing the movement. Additionally, if you have high blood pressure or heart problems, this exercise may not be suitable for you as it can increase blood pressure and heart rate. It is important to consult with a doctor or physical therapist before attempting this exercise if you have any concerns or medical conditions.

    • Precautions

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

  • Warm up before starting the exercise
  • Use proper form and technique
  • Avoid overstretching
  • Start with a shorter range of motion and gradually increase it
  • Keep your back straight and avoid rounding your spine
  • Do not hold your breath, remember to breathe continuously
  • Use a stable chair or bench to sit on
  • Avoid jerky or sudden movements
  • Engage your core muscles throughout the exercise
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Sciatica
  • Lower back pain
  • Muscle strains
  • Herniated disc
  • Spinal stenosis
  • Scoliosis
  • Fibromyalgia
  • Ankylosing spondylitis

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    Frequently asked questions

     

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