Self table slide exercise : How to do, Benefits, Side Effects, Uses, Precautions

Self table slide : How to do, Benefits, Side Effects, Uses, Precautions ( Self table slide )

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Name of exercise  Stretch shld flx/protract self
Other names of exercise Self table slide
Description of exercise Self table slide exercise is a simple and effective workout that targets the core muscles, specifically the abdominal and oblique muscles. It involves lying on your back with your legs extended and hands behind your head, and then sliding your upper body towards your knees while keeping your lower back on the ground. This movement engages the abdominal muscles, helping to improve core strength and stability. It also helps to improve flexibility and range of motion in the spine. The self table slide exercise can be modified to suit different fitness levels and can be easily incorporated into a regular workout routine.
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 at table.
  • Grasp wrist of involved arm with other hand.
  • Slide both arms forward as far as possible until you feel a stretch in shoulder and mid back.

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    Video Tutorial

    EX2031/YTB/Link

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Rhomboid or Trapezius
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion, Abduction, Adduction
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

    EX2031/T1(ME/1)

  • Improved core strength
  • Increased flexibility
  • Better balance
  • Improved posture
  • Strengthened back muscles
  • Improved coordination
  • Increased muscle endurance
  • Improved overall fitness
  • Reduced risk of injury
  • 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 Self table slide exercise should be avoided if you have any recent injuries or pain in your shoulders, wrists, or back. It is also not recommended for those with arthritis or osteoporosis, as it puts pressure on the joints and bones. Pregnant women should also avoid this exercise, as it can strain the abdominal muscles. If you have a history of shoulder dislocation or any other shoulder issues, it is best to avoid this exercise to prevent further injury. Additionally, if you are new to exercising or have poor balance, it is best to avoid this exercise until you have built up your strength and stability. Always consult with a healthcare professional before attempting 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 starting the exercise
  • Use a stable and sturdy table
  • Ensure proper body alignment and posture
  • Keep your core engaged throughout the exercise
  • Avoid jerky or sudden movements
  • Use a towel or mat to protect your knees
  • Start with small movements and gradually increase the range of motion
  • Do not overextend your arms or shoulders
  • Keep your wrists in a neutral position
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Fibromyalgia
  • Degenerative disc disease
  • Sciatica
  • Scoliosis

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    EX2031/FAQ/1

     

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