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

( Supine elastic back twist )

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Name of exercise  Resist lumbar rotn supine w/elastic
Other names of exercise Supine elastic back twist
Description of exercise Supine elastic back twist is a stretching exercise that targets the muscles in the back and spine. It involves lying on your back with your knees bent and feet flat on the floor. Place an elastic band across your chest and hold onto the ends with your hands. Slowly rotate your torso to one side while keeping your hips and shoulders on the ground. Hold this position for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps improve flexibility and mobility in the spine, and can also alleviate tension and pain in the back 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
  • Attach elastic to secure object at knee height.
  • Lie on back with knees bent as shown.
  • Loop elastic around knees.
  • Twist knees against elastic, keeping feet on floor.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion

    Benefits of exercise

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

  • Improved spinal flexibility
  • Increased range of motion
  • Strengthened core muscles
  • Reduced back pain
  • Improved posture
  • Increased blood flow to the spine
  • Improved digestion
  • Reduced stress and tension
  • Enhanced balance and coordination
  • Improved overall spinal health

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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 Supine elastic back twist exercise should be avoided if you have any existing back injuries or conditions such as herniated discs, spinal stenosis, or sciatica. It is also not recommended for pregnant women or individuals with high blood pressure. If you experience any pain or discomfort during the exercise, stop immediately and consult with a medical professional. Additionally, if you have a history of heart disease or any other serious medical condition, it is best to avoid this exercise. It is always important to listen to your body and avoid any exercises that may worsen your condition or cause harm.

    • Precautions

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

  • Use a stable and comfortable surface for lying down
  • Keep the knees bent and feet flat on the ground
  • Engage the core muscles throughout the exercise
  • Avoid any sudden or jerky movements
  • Start with small rotations and gradually increase the range of motion
  • Keep the arms relaxed and shoulders away from the ears
  • Breathe deeply and evenly throughout the exercise
  • Stop immediately if you experience any pain or discomfort
  • Consult a doctor or physical therapist before attempting the exercise if you have any existing back injuries
  • Do not force the twist, let the movement come from the natural rotation of the spine.

    • Helpful in Diseases

  • Back pain
  • Scoliosis
  • Arthritis
  • Fibromyalgia
  • Herniated disc
  • Spinal stenosis
  • Sciatica
  • Muscle strain or tension
  • Poor posture
  • Neck pain
  • Shoulder pain
  • Headaches or migraines

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    Frequently asked questions

     

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