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

( Neutral back )

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Name of exercise  AROM lumbar neutral spine supine
Other names of exercise Neutral back
Description of exercise Neutral back exercises are a type of strength training that focuses on strengthening the muscles of the back while maintaining a neutral spine position. This means keeping the spine in a natural, neutral alignment without rounding or arching. These exercises help improve posture, prevent back pain, and increase overall back strength and stability. Examples of neutral back exercises include bird dog, dead bug, and plank variations. It is important to engage the core muscles while performing these exercises to support the spine and prevent injury. Neutral back exercises are beneficial for people of all fitness levels and can be incorporated into a regular workout routine for a strong and healthy back.
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 on back with knees bent.
  • Maintain neutral back position.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Hyperextension, Retraction, Depression, Elevation

    Benefits of exercise

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

  • Improved posture
  • Reduced risk of back pain
  • Increased core strength
  • Better balance and stability
  • Improved athletic performance
  • Increased flexibility
  • Reduced risk of injury
  • Improved spinal alignment
  • Strengthened back muscles
  • Improved 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

  • Neutral back exercises should be avoided when an individual is experiencing acute back pain or has a pre-existing back injury. These exercises can put strain on the back muscles and aggravate the pain or injury. It is important to consult with a healthcare professional before attempting any neutral back exercises if you have a history of back problems. Additionally, if an individual has poor posture or weak core muscles, they should avoid neutral back exercises until they have strengthened their core and improved their posture. It is also important to avoid neutral back exercises if you are pregnant, as the added weight and changes in posture can put extra strain on the back.

    • Precautions

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

  • Avoid overextending the back
  • Keep your feet shoulder-width apart
  • Engage your core muscles
  • Use proper form and technique
  • Do not arch your back excessively
  • Use a neutral spine position
  • Keep your head and neck in line with your spine
  • Avoid jerky movements
  • Use a comfortable weight or resistance
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Spinal stenosis
  • Degenerative disc disease
  • Osteoporosis
  • Muscle strain
  • Postural problems
  • Balance issues

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    Frequently asked questions

     

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