Half circle exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Half circle )

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Name of exercise  Half Circle
Other names of exercise Half circle
Description of exercise The half circle exercise is a simple but effective workout that targets the abdominal muscles. It involves lying on your back with your legs extended and arms by your sides. From this position, you will lift your legs off the ground and bring them up towards your chest, creating a half circle motion. This movement engages the core muscles, specifically the lower abs, and helps to strengthen and tone them. It also improves flexibility and balance. The half circle exercise can be modified by adding weights or increasing the speed of the movement for a more challenging workout. It is a great addition to any core routine and can be done at home or in the gym.
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
  • Stand with feet together.
  • Hold arms overhead, elbows straight, fingers interlocked.
  • Bend sideways, keeping head and body square to the front as you push hips to the opposite side.
  • Hold pose for 10 seconds.
  • Return to upright position and repeat movement to the other side and hold for 10 seconds.
  • Return to upright and bend backward, pushing hips and thighs forward and hold for 10 seconds.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion, Side Bend
    Type of Action Flexion, Extension, Circumduction, Abduction, Elevation, Depression, Rotation

    Benefits of exercise

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

  • Increased core strength
  • Improved balance
  • Increased flexibility
  • Improved posture
  • Strengthened lower back muscles
  • Improved coordination
  • Toned abdominal muscles
  • Improved stability
  • Enhanced body awareness
  • Reduced risk of injury

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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 half circle exercise is a popular exercise that involves rotating the arms in a semi-circle motion. While this exercise can be beneficial for improving shoulder mobility and strengthening the upper body, there are certain situations where it should be avoided. Firstly, individuals with any shoulder injuries or conditions should avoid this exercise as it can put strain on the shoulder joint and exacerbate the injury. Additionally, those with neck or back problems should also avoid this exercise as it can cause discomfort or pain in these areas. Pregnant women should also avoid the half circle exercise as it can put pressure on the abdominal muscles and potentially harm the developing baby. Lastly, individuals who are new to exercising or have not properly warmed up should avoid this exercise as it requires a certain level of strength and flexibility. It is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for your specific situation.

    • 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 proper form and technique
  • Start with a smaller range of motion and gradually increase it
  • Avoid jerky or sudden movements
  • Keep your core engaged throughout the exercise
  • Breathe evenly and do not hold your breath
  • Use a stable and non-slip surface
  • Do not overextend or overstrain your body
  • Listen to your body and stop if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • sciatica
  • scoliosis
  • fibromyalgia
  • chronic back pain
  • multiple sclerosis
  • Parkinson’s disease
  • stroke recovery
  • post-surgery rehabilitation

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    Frequently asked questions

     

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