Prone back twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone back twist )

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Name of exercise  AROM lumbar rotn prone
Other names of exercise Prone back twist
Description of exercise Prone back twist is a simple yet effective exercise that targets the muscles in the back, especially the lower back. To perform this exercise, lie down on your stomach with your arms extended in front of you. Slowly lift your upper body off the ground, keeping your arms straight and your head in line with your spine. Then, twist your upper body to one side, reaching your arm towards the opposite side. Hold for a few seconds, then return to the starting position and repeat on the other side. This exercise helps improve spinal mobility, strengthen the back muscles, and can also alleviate lower back pain.
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 face down, knees bent, feet together.
  • Move feet out to one side, then to other side, rotating the trunk.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation

    Benefits of exercise

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

  • Improved spinal mobility
  • Increased core strength
  • Better posture
  • Reduced risk of lower back pain
  • Improved balance
  • Strengthened back muscles
  • Increased flexibility
  • Improved digestion
  • Reduced stress and tension in back muscles
  • Improved 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 prone back twist exercise should be avoided if you have any pre-existing back conditions or injuries, such as herniated discs, spinal stenosis, or sciatica. It should also be avoided if you are pregnant or have recently given birth. Additionally, if you experience any pain or discomfort during the exercise, you should stop immediately and consult with a healthcare professional. This exercise can put strain on the lower back and should be avoided if you have a weak core or poor posture. It is important to listen to your body and avoid this exercise if it does not feel right 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
  • Use a mat or cushion to support your body
  • Start with small movements and gradually increase the range of motion
  • Engage your core muscles throughout the exercise
  • Keep your neck and spine in a neutral position
  • Avoid jerky or sudden movements
  • Breathe steadily and do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Do not force your body into a deeper twist than it can handle
  • Consult a professional if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Sciatica
  • Arthritis
  • Back Pain
  • Scoliosis
  • Osteoporosis

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    Frequently asked questions

     

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