Back extend stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Back extend stretch )

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Name of exercise  Stretch lumbar ext prone on elbows
Other names of exercise Back extend stretch
Description of exercise Back extend stretch is a simple yet effective exercise that helps improve flexibility and strength in the muscles of the back. It involves lying on your stomach and using your arms to lift your upper body off the ground, arching your back and stretching the muscles in your spine. This exercise can be done on a mat or on a stability ball for added challenge. It helps to relieve tension and tightness in the back, improve posture, and prevent back pain. Back extend stretch also engages the core muscles, making it a great exercise for overall core strength and stability. It is important to perform this exercise with proper form and to avoid overextending the back to prevent injury.
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.
  • Push up onto elbows.
  • Hold position and repeat.

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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 Extenstion
    Type of Action Extension, Hyperextension

    Benefits of exercise

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

  • Improves posture
  • Increases flexibility
  • Reduces back pain
  • Strengthens back muscles
  • Increases blood flow to the back
  • Relieves tension in the back
  • Improves range of motion
  • Can help prevent injury
  • Can improve athletic performance
  • Can improve balance and stability

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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

  • It is important to avoid the Back Extend Stretch exercise if you have any existing back injuries or conditions such as herniated discs, spinal stenosis, or osteoporosis. This exercise puts a significant amount of pressure on the spine and can worsen these conditions or cause further injury. It is also not recommended for pregnant women, as the stretching and arching of the back can put strain on the abdominal muscles and potentially harm the developing baby. If you experience any pain or discomfort during this exercise, it is important to stop immediately and consult with a doctor or physical therapist. Additionally, individuals with balance issues or those who have recently had surgery should also avoid this exercise.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Use a mat or cushion to support your lower back
  • Keep your feet firmly planted on the ground
  • Engage your core muscles throughout the exercise
  • Avoid jerky or sudden movements
  • Do not overextend your back
  • Breathe deeply and evenly
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing back injuries
  • Gradually increase the intensity and duration of the exercise over time.

    • Helpful in Diseases

  • Sciatica
  • Lower back pain
  • Herniated disc
  • Spinal stenosis
  • Scoliosis
  • Arthritis
  • Fibromyalgia
  • Osteoporosis
  • Ankylosing spondylitis

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    Frequently asked questions

     

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