Sitting back stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting back stretch )

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Name of exercise  Stretch lumbar flx sit
Other names of exercise Sitting back stretch
Description of exercise The sitting back stretch is a simple and effective exercise that can help relieve tension and tightness in the back muscles. To perform this stretch, sit on the floor with your legs straight out in front of you. Slowly bend forward at the waist, reaching your hands towards your toes. Hold this position for 10-15 seconds, feeling a stretch in your lower back and hamstrings. Then, slowly sit back up and repeat the stretch a few times. This exercise can also be modified by crossing one leg over the other and reaching for the opposite foot, providing a deeper stretch. Regularly practicing the sitting back stretch can improve flexibility and alleviate back pain.
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
  • Sit in chair with knees apart.
  • Slowly bend forward and reach between legs.
  • Hold stretch and return to sitting position and repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar
    Type of Muscles Rhomboid or Trapezius, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved flexibility
  • Relieves tension in back muscles
  • Reduces lower back pain
  • Increases blood circulation
  • Strengthens core muscles
  • Improves posture
  • Helps with sciatica pain
  • Reduces stress
  • Improves range of motion
  • Increases energy levels

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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

  • The sitting back stretch exercise should be avoided if you have any existing back injuries or conditions, such as a herniated disc or sciatica. It should also be avoided if you experience pain or discomfort while performing the exercise. If you are pregnant, it is important to consult with your doctor before attempting this stretch, as it may put strain on your abdominal muscles. Additionally, if you have high blood pressure or heart problems, you should avoid this exercise as it can increase your blood pressure. It is always important to listen to your body and avoid any exercises that cause pain or discomfort. If in doubt, consult with a medical 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
  • Use proper form and technique
  • Avoid overstretching
  • Breathe deeply and evenly
  • Do not force the stretch
  • Stop if you feel pain or discomfort
  • Keep your back straight
  • Engage your core muscles
  • Do not hold your breath
  • Gradually increase the intensity and duration of the stretch

    • Helpful in Diseases

  • Back pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Spinal stenosis
  • Degenerative disc disease
  • Muscle strain
  • Arthritis
  • Osteoporosis
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Stress-related tension in the back muscles

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    Frequently asked questions

     

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