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

( Kneeling back bend )

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Name of exercise  AROM lumbar ext tall kneel
Other names of exercise Kneeling back bend
Description of exercise Kneeling back bend is an exercise that involves kneeling on the ground and bending the back backwards, stretching the spine and engaging the core muscles. It is a great way to improve flexibility and mobility in the spine, as well as strengthen the muscles in the back and abdomen. To perform this exercise, start by kneeling on the ground with your feet hip-width apart and your hands behind your head. Slowly lean back, keeping your hips aligned with your knees, and arch your back as far as comfortable. Hold for a few seconds, then return to the starting position. This exercise can be modified to be more challenging by adding a resistance band or holding weights in your hands. Regular practice of kneeling back bend can help improve posture, reduce back pain, and increase overall body strength.
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 tall kneeling position.
  • Have chair behind you.
  • Reach back and place hands on chair.
  • Bend backwards lifting chest upward and squeezing shoulder blades together.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar
    Type of Muscles Rhomboid or Trapezius, Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension, Reposition

    Benefits of exercise

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

  • Improved flexibility
  • Strengthened back muscles
  • Better posture
  • Reduced back pain
  • Increased core strength
  • Improved balance
  • Improved circulation
  • Increased range of motion
  • Improved athletic performance
  • Improved spine alignment

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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 kneeling back bend exercise should be avoided if you have any existing back injuries or conditions such as herniated discs, osteoporosis, or spinal stenosis. It should also be avoided if you experience any pain or discomfort during the exercise. Pregnant women should also avoid this exercise as it can put too much strain on the abdominal muscles. If you have any recent surgeries or injuries in the lower body, it is best to avoid this exercise as it requires kneeling and can put pressure on the knees. It is always important to consult with a doctor or physical therapist before trying any new exercises, especially if you have any underlying health conditions.

    • 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
  • Use a mat or soft surface to protect your knees
  • Keep your core engaged throughout the exercise
  • Do not force your body into the stretch
  • Listen to your body and stop if you feel any pain
  • Breathe deeply and evenly throughout the exercise
  • Do not arch your back too far
  • Keep your neck and shoulders relaxed
  • Use your hands for support if needed
  • Gradually increase the intensity of the stretch over time

    • Helpful in Diseases

  • Arthritis
  • Back pain
  • Cervical spondylosis
  • Osteoporosis
  • Sciatica

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    Frequently asked questions

     

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