Tall kneel reach to 4 point exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Tall kneel reach to 4 point )

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Name of exercise  AROM lumbar tall kneel to 4 point (arms down)
Other names of exercise Tall kneel reach to 4 point
Description of exercise The Tall Kneel Reach to 4 Point exercise is a dynamic movement that involves transitioning from a tall kneeling position to a 4-point position on your hands and knees. This exercise helps to improve core stability, balance, and coordination. To perform this exercise, start by kneeling on the ground with your knees hip-width apart and your hands resting on your thighs. Engage your core muscles and slowly lift your arms overhead while maintaining a tall posture. Then, lower your hands to the ground in front of you and shift your weight forward to come into a 4-point position. Hold for a few seconds before reversing the movement and returning to the starting position. Repeat for several reps to reap the benefits of this full-body exercise.
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
  • Begin in a tall kneeling position.
  • Maintain neutral spine by tightening abdominal muscles.
  • Slowly reach forward toward the floor.
  • Movement should occur at the hips.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Hyperextension

    Benefits of exercise

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

  • Improved core stability
  • Increased shoulder mobility
  • Strengthened upper body muscles
  • Improved balance and coordination
  • Enhanced posture
  • Improved range of motion
  • Strengthened back muscles
  • Improved overall body strength
  • Increased flexibility
  • 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

  • The Tall kneel reach to 4 point exercise should be avoided if you have any pre-existing injuries or pain in your knees, wrists, or shoulders. It is also not recommended for individuals with balance or coordination issues, as it requires a stable and controlled movement. Pregnant women should also avoid this exercise, as it puts pressure on the abdominal muscles. If you are new to exercise or have a low fitness level, it is best to avoid this exercise until you have built up your strength and stability. Finally, if you feel any discomfort or pain while performing this exercise, stop immediately and consult with a healthcare professional.

    • Precautions

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

  • Use a padded mat or towel to protect your knees
  • Maintain proper alignment of your spine throughout the exercise
  • Engage your core muscles to support your back
  • Keep your shoulders relaxed and away from your ears
  • Avoid arching your back excessively
  • Do not push your body beyond its comfortable range of motion
  • Breathe deeply and evenly throughout the exercise
  • Use slow and controlled movements
  • Do not hold your breath
  • Stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Scoliosis
  • Spinal stenosis
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Chronic obstructive pulmonary disease (COPD)
  • Asthma
  • Chronic back pain

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    Frequently asked questions

     

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