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

( Prone back extend )

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Name of exercise  AROM lumbar ext prone low level
Other names of exercise Prone back extend
Description of exercise Prone back extend exercise, also known as the cobra pose, is a yoga pose that helps strengthen and stretch the muscles in the back. It involves lying on your stomach with your arms bent at the elbows and palms placed on the ground beside your chest. As you inhale, press your palms into the ground and lift your chest off the ground, keeping your hips and legs on the mat. Hold for a few seconds, then exhale and slowly lower back down. This exercise helps improve posture, relieve tension in the back, and increase flexibility. It is also beneficial for those with 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 with arms at side.
  • Squeeze shoulder blades together and tuck chin in.
  • Arch upward, raising shoulders and chest off floor.
  • Return to start and repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension, Retraction

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Reduced back pain
  • Improved posture
  • Strengthened back muscles
  • Increased range of motion
  • Improved balance and stability
  • Reduced risk of injury
  • Improved athletic performance
  • Enhanced overall physical fitness

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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

  • Prone back extend exercise should be avoided if you have any existing back injuries or conditions such as herniated discs, spinal stenosis, or osteoporosis. It is also not recommended for pregnant women or individuals with high blood pressure. If you experience any pain or discomfort while performing the exercise, you should stop immediately and consult with a doctor or physical therapist. Additionally, if you have recently undergone back surgery, it is important to consult with your doctor before attempting this exercise. It is always best to err on the side of caution and avoid this exercise if you have any concerns about its safety for your specific health condition.

    • Precautions

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

  • Keep chin in. Progress by holding for 2-3 secs.

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Osteoarthritis
  • Spinal stenosis
  • Degenerative disc disease
  • Postural problems
  • Muscle strain or tension
  • Fibromyalgia
  • Ankylosing spondylitis
  • Rheumatoid arthritis
  • Osteoporosis
  • Kyphosis
  • Lordosis
  • Muscle imbalances
  • Poor posture
  • Chronic neck pain
  • Chronic shoulder pain

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    Frequently asked questions

     

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