Seated reach down exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Seated reach down )

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Name of exercise  AROM lumbar flx sitting
Other names of exercise Seated reach down
Description of exercise The seated reach down exercise is a simple and effective movement that primarily targets the core muscles, particularly the abdominals and lower back. To perform this exercise, sit on the edge of a chair or bench with your feet flat on the ground and your hands behind your head. Engage your core muscles and slowly lean back, keeping your back straight and your head and chest lifted. As you lean back, reach your hands towards the ground, focusing on using your abdominal muscles to control the movement. Hold for a few seconds, then return to the starting position. This exercise can help improve core strength, stability, and flexibility.
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, knees shoulder distance apart.
  • Place arms between legs and lean forward toward floor.
  • Return to start position.
  • Repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction, Supination, Pronation, Plantarflexion, Dorsiflexion, Elevation, Depression, Retraction, Protraction

    Benefits of exercise

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

  • Improved flexibility
  • Strengthened back muscles
  • Increased core stability
  • Improved posture
  • Enhanced range of motion
  • Reduced risk of injury
  • Improved balance
  • Increased blood flow to lower body
  • Improved coordination
  • Strengthened abdominal muscles

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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 reach down exercise should be avoided if you have any pre-existing back or neck injuries, as it puts strain on these areas. It should also be avoided if you experience any pain or discomfort while performing the exercise. Pregnant women should also avoid this exercise, as it can put pressure on the abdominal area and potentially harm the baby. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it requires good stability and control. It is always important to consult with a doctor or certified fitness professional before attempting any new exercise, especially if you have any health concerns.

    • 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
  • Keep your back straight and avoid rounding your shoulders
  • Engage your core muscles throughout the exercise
  • Do not overextend your arms or shoulders
  • Use controlled and smooth movements
  • Breathe evenly and avoid holding your breath
  • Start with a comfortable range of motion and gradually increase it
  • Avoid jerky or sudden movements
  • Stop if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • Back pain
  • Sciatica
  • Herniated disc
  • Spinal stenosis
  • Osteoarthritis
  • Scoliosis
  • Degenerative disc disease
  • Muscle strain
  • Spinal cord injury
  • Fibromyalgia
  • Rheumatoid arthritis
  • Ankylosing spondylitis
  • Osteoporosis
  • Postural problems
  • Neck pain
  • Shoulder pain
  • Hip pain
  • Knee pain
  • Plantar fasciitis
  • Carpal tunnel syndrome
  • Tennis elbow
  • Golfer’s elbow

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    Frequently asked questions

     

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