Standing elastic low back rear twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Standing elastic low back rear twist )

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Name of exercise  Resist lumbar rotn bkwd stand leg fwd w/elastic
Other names of exercise Standing elastic low back rear twist
Description of exercise The standing elastic low back rear twist 2 exercise is a simple and effective way to strengthen and stretch the muscles of the lower back. To perform this exercise, you will need an elastic resistance band and a stable object to anchor it to. Begin by standing with your feet shoulder-width apart and holding onto the resistance band with both hands. Anchor the band behind you at waist level. Slowly twist your torso to one side, keeping your arms straight and your back straight. Hold for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps improve flexibility and stability in the lower back, reducing the risk of injury and promoting better posture.
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 waist level.
  • Loop elastic around waist, pulling from the right hip.
  • Place right leg slightly forward.
  • Position arms on wall to prevent upper body from twisting.
  • Pull right hip backward.
  • Return to start position and repeat.
  • Repeat sets with right hip with left leg forward.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Extension, Retraction, Hyperextension

    Benefits of exercise

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

  • Improved flexibility
  • Increased core strength
  • Better spinal mobility
  • Reduced back pain
  • Improved posture
  • Strengthened back muscles
  • Increased blood flow to the back
  • Improved balance and coordination
  • Reduced risk of injury
  • Improved athletic performance

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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 standing elastic low back rear twist 2 exercise if you have any existing injuries or pain in your lower back. This exercise can put strain on the lower back muscles and may worsen any existing issues. It is also not recommended for individuals with balance or coordination issues, as it involves twisting and rotating the torso while standing. Pregnant women should also avoid this exercise, as it may put pressure on the abdomen and potentially harm the developing baby. If you experience any discomfort or pain while performing this exercise, it is best to stop and consult with a medical professional.

    • Precautions

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

  • Warm up and stretch before starting the exercise
  • Maintain proper form and posture throughout the exercise
  • Use a stable and non-slip surface to stand on
  • Keep your feet hip-width apart
  • Engage your core muscles to support your back
  • Do not force the twist, move slowly and controlled
  • Avoid jerky or sudden movements
  • Stop immediately if you feel any pain or discomfort
  • Breathe deeply and evenly throughout the exercise
  • Consult a professional if you have any pre-existing back conditions or injuries

    • Helpful in Diseases

  • or bulletsScoliosis
  • Lower back pain
  • Herniated disc
  • Spinal stenosis
  • Degenerative disc disease
  • Osteoporosis
  • Sciatica
  • Muscle strain
  • Postural problems
  • Arthritis
  • Fibromyalgia
  • Osteoarthritis
  • Rheumatoid arthritis
  • Ankylosing spondylitis
  • Kyphosis
  • Lordosis
  • Spinal curvature disorders

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    Frequently asked questions

     

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