Kneeling sit back exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneeling sit back )

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Name of exercise  AROM hip flx 4 point
Other names of exercise Kneeling sit back
Description of exercise The kneeling sit back exercise is a simple yet effective movement that targets the lower back muscles. To perform this exercise, start by kneeling on the ground with your feet and knees hip-width apart. Place your hands on your lower back for support. Slowly lean back, keeping your back straight, until you feel a stretch in your lower back. Hold this position for a few seconds before returning to the starting position. Repeat for several repetitions. This exercise helps to improve flexibility and strength in the lower back, which can reduce the risk of back pain and improve posture. It can also be modified by using a stability ball for added challenge.
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
  • Kneel in four point on hands and knees.
  • Hands and knees should be shoulder distance apart.
  • Hips should be at 90 degrees and low back should be in neutral spine with a slight curve.
  • Slowly move hips backward maintaining a straight back position.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip
    Type of Muscles Abdominal, Back, Gluteal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction, Elevation, Depression

    Benefits of exercise

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

  • Improves posture
  • Strengthens core muscles
  • Increases flexibility
  • Reduces lower back pain
  • Enhances balance and stability
  • Targets glutes and hamstrings
  • Can be modified for different fitness levels
  • Helps with digestion and bowel movements
  • Can be done anywhere with no equipment
  • Improves overall body strength.

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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

  • Kneeling sit back exercise should be avoided if you have any knee or back injuries or pain. This exercise puts a lot of pressure on the knees and lower back, which can aggravate existing injuries or cause new ones. It is also not recommended for pregnant women or individuals with conditions such as osteoporosis or arthritis. If you experience any discomfort or pain while performing this exercise, stop immediately and consult with a medical professional. It is important to listen to your body and modify or avoid exercises that may cause harm. Always consult with a doctor or certified fitness trainer before starting any new exercise routine.

    • Precautions

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

  • Use a soft mat or cushion to protect your knees.
  • Keep your back straight throughout the exercise.
  • Engage your core muscles to support your back.
  • Avoid locking your knees.
  • Do not push yourself beyond your comfort level.
  • Place your hands on your thighs or behind your head for support.
  • Keep your head and neck in a neutral position.
  • Breathe deeply and evenly throughout the exercise.
  • Do not hold your breath.
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • arthritis
  • back pain
  • sciatica
  • spinal stenosis
  • scoliosis
  • herniated disc
  • kyphosis
  • lordosis
  • muscle strain
  • fibromyalgia

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    Frequently asked questions

     

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