Bent knee back press up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bent knee back press up )

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Name of exercise  AROM lumbar ext prone legs bent w/ball
Other names of exercise Bent knee back press up
Description of exercise Bent knee back press up is a strengthening exercise that targets the muscles in the back, specifically the lower back and glutes. To perform this exercise, one must lie on their stomach with their arms bent and hands placed under their shoulders. From this position, they lift their chest and head off the ground while keeping their knees bent and feet on the floor. This movement engages the back muscles and helps improve posture, stability, and overall back strength. It is a low-impact exercise that can be modified for beginners by keeping the knees on the ground. Bent knee back press up is often recommended for individuals with back pain or those looking to strengthen their back muscles.
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 face down over ball as shown.
  • Allow knees to bend.
  • Lift trunk upward, straightening back.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Hyperextension, Reposition

    Benefits of exercise

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

  • Improved core strength
  • Increased upper body muscle endurance
  • Enhanced shoulder stability
  • Improved posture
  • Strengthened chest muscles
  • Increased flexibility in the spine
  • Improved breathing and lung capacity
  • Reduced risk of lower back pain
  • Improved overall body coordination
  • Increased range of motion in the shoulders and upper back

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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 Bent knee back press up exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this movement. This includes back pain, wrist pain, shoulder pain, or any other joint or muscle issues. It is also not recommended for pregnant women, as it puts strain on the abdominal muscles. If you have a history of high blood pressure or heart problems, it is important to consult with a doctor before attempting this exercise. Additionally, if you are new to exercising or have a weak core, it is best to start with modified versions of this exercise before attempting the full movement.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Keep your back straight throughout the movement
  • Engage your core muscles to support your spine
  • Place your hands shoulder-width apart on the ground
  • Keep your elbows close to your body
  • Avoid arching your back too much
  • Use controlled movements and avoid jerking motions
  • Do not lock your elbows at the top of the movement
  • Breathe evenly throughout the exercise
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Lower back pain
  • Arthritis
  • Osteoporosis
  • Scoliosis
  • Spinal stenosis
  • Herniated disc
  • Sciatica
  • Fibromyalgia
  • Ankylosing spondylitis
  • Posture-related issues
  • Muscle strain or tension

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    Frequently asked questions

     

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