Prone over pillow positioning exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone over pillow positioning )

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Name of exercise  Stretch lumbar prone lying arms at side
Other names of exercise Prone over pillow positioning
Description of exercise Prone over pillow positioning is an exercise that involves lying on your stomach with a pillow placed under your chest. This position helps to stretch and strengthen the muscles in your back, shoulders, and neck. It also helps to improve posture and relieve tension in the spine. To perform this exercise, lie on your stomach with your arms by your sides and a pillow under your chest. Gently lift your head and chest off the ground, keeping your neck in a neutral position. Hold for a few seconds and then slowly lower back down. Repeat for several repetitions. This exercise can be beneficial for those with back pain or postural issues.
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 arms at side.
  • Relax the back muscles.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Elevation

    Benefits of exercise

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

  • Increased core strength
  • Improved posture
  • Reduced back pain
  • Better balance and stability
  • Improved breathing and lung capacity
  • Increased muscle endurance
  • Improved spinal alignment
  • Enhanced flexibility
  • Reduced risk of injury
  • Improved overall body awareness

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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 over pillow positioning exercise should be avoided if the individual has any pre-existing injuries or conditions that may be aggravated by this exercise. It is important to consult with a healthcare professional before attempting this exercise, especially if the individual has any back or neck problems. Additionally, this exercise should not be performed if the individual is pregnant, as it may put too much pressure on the abdomen. Individuals with osteoporosis or osteopenia should also avoid this exercise, as it may put too much strain on the bones. If the individual experiences any discomfort or pain during the exercise, they should stop immediately and seek medical advice.

    • Precautions

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

  • Use a soft pillow
  • Ensure proper body alignment
  • Keep the head and neck in a neutral position
  • Do not overextend the spine
  • Avoid excessive pressure on the abdomen
  • Keep the shoulders relaxed
  • Use a comfortable surface for support
  • Avoid sudden movements
  • Take breaks if needed
  • Consult a professional for proper technique.

    • Helpful in Diseases

  • Low back pain
  • Sciatica
  • Scoliosis
  • Herniated disc
  • Degenerative disc disease
  • Spinal stenosis
  • Facet joint dysfunction
  • Piriformis syndrome
  • Sacroiliac joint dysfunction
  • Myofascial pain syndrome
  • Fibromyalgia
  • Postural dysfunction
  • Muscle imbalances
  • Poor posture

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    Frequently asked questions

     

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