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

( Half bow )

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Name of exercise  Half Bow
Other names of exercise Half bow
Description of exercise The half bow exercise is a core strengthening exercise that involves balancing on your hands and knees while extending one arm and the opposite leg. This exercise targets the muscles in your back, abdominals, and glutes, helping to improve posture and stability. To perform the half bow, start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Lift one arm and the opposite leg off the ground, keeping them in line with your body. Hold for a few seconds and then lower back down. Repeat on the other side. This exercise can be modified for beginners by only lifting the arm or leg instead of both.
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.
  • Place left arm in front, palm down.
  • Bend right knee and reach back, grasping right foot with right hand while lifting chest off floor.
  • Exhale, hold and repeat to other side.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Hip, Knee
    Type of Muscles Pectoral , Back, Quadriceps
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Elevation, Retraction, Depression

    Benefits of exercise

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

  • Improved balance
  • Increased flexibility
  • Strengthened core muscles
  • Improved posture
  • Increased upper body strength
  • Improved coordination
  • Increased range of motion
  • Improved stability
  • Reduced risk of injury
  • Improved overall physical fitness

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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 bow exercise should be avoided if you have any pre-existing back injuries or conditions, such as herniated discs, spinal stenosis, or sciatica. This exercise involves bending backwards and placing pressure on the lower back, which can aggravate these conditions and cause further pain and injury. It is also not recommended for pregnant women, as it can put strain on the abdominal muscles and potentially harm the baby. If you experience any pain or discomfort while performing the Half bow exercise, it is important to stop immediately and consult with a medical professional. It is always best to consult with a doctor or physical therapist before starting any new exercise routine.

    • Precautions

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

  • Use a mat or soft surface to avoid injury
  • Keep your back straight and shoulders relaxed
  • Engage your core muscles to support your back
  • Do not overextend your arms or legs
  • Start with small movements and gradually increase intensity
  • Avoid jerky or sudden movements
  • Breathe deeply and evenly throughout the exercise
  • Do not hold your breath
  • Stop if you feel any pain or discomfort
  • Consult a doctor if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Breast cancer
  • Lung cancer
  • Asthma
  • Chronic obstructive pulmonary disease (COPD)
  • Fibromyalgia
  • Rheumatoid arthritis
  • Osteoporosis
  • Scoliosis
  • Spinal stenosis
  • Multiple sclerosis (MS)
  • Parkinson’s disease
  • Osteoarthritis
  • Ankylosing spondylitis
  • Chronic fatigue syndrome
  • Hypertension
  • Heart disease
  • Diabetes
  • Obesity
  • Depression
  • Anxiety
  • Stress
  • Insomnia

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    Frequently asked questions

     

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