Standing elastic low back rear twist 2 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Standing elastic low back rear twist 2 )

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Name of exercise  Resist lumbar rotn bkwd stand leg neutral w/elastic
Other names of exercise Standing elastic low back rear twist 2
Description of exercise Standing elastic low back rear twist 3 is a simple yet effective exercise that targets the muscles in the lower back. To perform this exercise, stand with your feet shoulder-width apart and place an elastic band around your upper back, just below your shoulder blades. Hold the ends of the band with your hands and keep your arms straight. Slowly twist your torso to one side, using your core muscles and keeping your hips and feet facing forward. Hold for a few seconds, then return to the starting position and repeat on the other side. This exercise helps to improve flexibility, strengthen the lower back muscles, and can also help alleviate back pain. It is important to maintain proper form and not overextend during this exercise to avoid 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
  • Attach elastic to secure object at waist level.
  • Loop elastic around waist, pulling from the hip.
  • Keep legs even, shoulder distance apart.
  • Position arms on wall to prevent upper body from twisting.
  • Pull hip backward.
  • Return to start position and repeat.
  • Repeat sets with other hip.

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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 Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Extension, Circumduction

    Benefits of exercise

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

  • Increased spine flexibility
  • Improved posture
  • Strengthened core muscles
  • Reduced lower back pain
  • Improved balance and stability
  • Increased blood circulation
  • Improved range of motion in hips and lower back
  • Reduced risk of injury
  • Improved athletic performance
  • Increased overall strength and endurance

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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

  • Standing elastic low back rear twist 3 is an exercise that involves twisting the lower back while standing and using an elastic band for resistance. This exercise can be beneficial for strengthening the muscles in the lower back and improving flexibility. However, there are certain situations when it is best to avoid this exercise.Recent injury or surgery: If you have recently injured your lower back or have had surgery in the area, it is best to avoid this exercise until you have fully recovered. Twisting the lower back can put strain on the muscles and may aggravate the injury.
  • Chronic lower back pain: If you suffer from chronic lower back pain, it is important to consult with a healthcare professional before attempting this exercise. They can provide guidance on modifications or alternative exercises that may be more suitable for your condition.
  • Osteoporosis or osteopenia: These conditions involve a decrease in bone density and can increase the risk of fractures. The twisting motion in this exercise can put stress on the spine and may not be safe for individuals with these conditions.
  • Pregnancy: During pregnancy, the body undergoes many changes, including increased flexibility and changes in the center of gravity. This can make it more difficult to maintain proper form while performing this exercise, which could lead to injury.
  • Dizziness or vertigo: The twisting motion in this exercise may cause dizziness or vertigo in some individuals. If you experience these symptoms, it is best to avoid this exercise and consult with a healthcare professional.In general, it is important to listen to your body and avoid any exercise that causes pain or discomfort. If you have any concerns or pre-existing conditions, it is best to consult with a healthcare professional before attempting this or any other exercise.

    • Precautions

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

  • Warm up before starting the exercise
  • Maintain proper form and posture throughout the exercise
  • Engage core muscles to support the spine
  • Avoid jerky or sudden movements
  • Use a stable surface to stand on
  • Start with a low resistance band and gradually increase as needed
  • Keep the back straight and avoid rounding or arching
  • Do not overstretch the band beyond its capacity
  • Breathe evenly and do not hold your breath
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Lower back pain
  • Muscular dystrophy
  • Spinal stenosis
  • Scoliosis
  • Lumbar disc herniation
  • Sciatica
  • Degenerative disc disease
  • Osteoarthritis
  • Ankylosing spondylitis
  • Kyphosis

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    Frequently asked questions

     

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