Front back flutters exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Front back flutters )

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Name of exercise  Front Back Flutters
Other names of exercise Front back flutters
Description of exercise Front back flutters are a dynamic exercise that targets the muscles in the upper back, shoulders, and arms. To perform this exercise, you need to stand with your feet shoulder-width apart and arms extended in front of you. Then, bring your arms back as you squeeze your shoulder blades together, and then return to the starting position. Next, bring your arms back and up, keeping your elbows bent and squeezing your shoulder blades together. Finally, return to the starting position. This exercise helps to improve posture, strengthen the upper back muscles, and increase shoulder mobility. It can be done with or without weights and is a great addition to any upper body 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
  • Lie on left side with neck supported with arm as shown. Legs should be slightly forward with toes pointed.
  • Tighten abdominal muscles, lift right leg, and move forward and backward in small motions while performing controlled breathing.
  • Repeat series lying on right side.

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    Video Tutorial

    https://m.youtube.com/watch?v=ANVdMDaYRts%26t=60s

     

    Body Part Abdominal, Hip, Knee
    Type of Muscles Abdominal, Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Elevation, Retraction, Depression

    Benefits of exercise

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

  • Improved core strength
  • Increased upper body strength
  • Better balance and coordination
  • Improved posture
  • Increased flexibility
  • Strengthened back muscles
  • Toned arms and shoulders
  • Improved cardiovascular health
  • Enhanced athletic performance
  • 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

  • Front back flutters, also known as flutter kicks, are a popular exercise that targets the core muscles and can help improve overall strength and stability. However, there are certain situations where it may be best to avoid this exercise.Firstly, individuals with lower back pain or injuries should avoid front back flutters as it can put strain on the lower back. It is important to consult with a doctor or physical therapist before attempting this exercise if you have any existing back issues.Additionally, pregnant women should avoid front back flutters as it can put pressure on the abdominal muscles and potentially harm the baby. It is important for pregnant women to consult with their doctor before starting any new exercise routine.Finally, individuals with knee problems or injuries should also avoid front back flutters as it can put strain on the knees. It is important to modify the exercise or choose a different one that is more suitable for your body and any existing injuries.

    • 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
  • Do not overextend your arms or legs
  • Keep your core engaged throughout the movement
  • Avoid jerky or sudden movements
  • Breathe properly and consistently
  • Use a stable and comfortable surface to lie on
  • Start with low repetitions and gradually increase as you build strength
  • Stop if you feel any pain or discomfort
  • Consult a trainer or medical professional before attempting if you have any injuries or medical conditions

    • Helpful in Diseases

  • Scoliosis
  • Postural imbalances
  • Chronic back pain
  • Poor posture
  • Weak core muscles
  • Spinal injuries
  • Herniated disc
  • Sciatica
  • Kyphosis
  • Lordosis
  • Degenerative disc disease
  • Osteoporosis
  • Fibromyalgia
  • Arthritis

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    Frequently asked questions

     

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