Straight arm crunch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Straight arm crunch )

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Name of exercise  AROM lumbar flx (crunches) supine arms straight
Other names of exercise Straight arm crunch
Description of exercise The straight arm crunch is an abdominal exercise that targets the rectus abdominis muscles, also known as the “six-pack” muscles. To perform this exercise, lie on your back with your arms straight above your head and your legs bent at a 90-degree angle. Engage your core muscles and lift your head, neck, and shoulders off the ground while simultaneously reaching towards your toes with your arms. Hold for a second and then slowly lower back down to the starting position. This exercise helps to strengthen and tone the abdominal muscles, improve posture, and increase core stability. It can be modified by using weights or adding a twist to target different areas of the abs.
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 back with knees bent, arms at side.
  • Begin with head and slowly curl up lifting shoulders off floor, reaching to knees with arms straight.
  • Keep low back in contact with floor.
  • Slowly return to start position and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Retraction, Depression, Extension, Hyperextension

    Benefits of exercise

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

  • Improved core strength
  • Increased abdominal definition
  • Better posture
  • Improved balance and stability
  • Reduced risk of back pain
  • Increased flexibility
  • Improved sports performance
  • Strengthened back muscles
  • Improved overall body coordination
  • Increased muscle endurance

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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 straight arm crunch exercise should be avoided if you have any existing injuries or pain in your neck, shoulders, or lower back. It also may not be suitable for individuals with weak core muscles or those who are pregnant. This exercise puts a lot of strain on the neck and shoulders, so if you have any issues in these areas, it is best to avoid it. Additionally, if you experience any discomfort or pain while performing the exercise, it is important to stop and consult with a medical professional. It is always important to listen to your body and avoid any exercises that may cause harm or exacerbate existing conditions.

    • 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 engage your core muscles
  • Avoid jerky movements and maintain a slow and controlled pace
  • Do not arch your back or strain your neck
  • Use a mat or cushion to support your lower back
  • Keep your arms straight and avoid bending your elbows
  • Breathe properly throughout the exercise
  • Do not hold your breath or strain your face muscles
  • Stop immediately if you experience any pain or discomfort
  • Consult a fitness professional if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Back pain
  • Obesity
  • Diabetes
  • High blood pressure
  • Osteoporosis
  • Arthritis

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    Frequently asked questions

     

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