Sitting thoracic rotation stretch w/ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting thoracic rotation stretch w/ball )

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Name of exercise  Stretch thoracic rotn sit w/ball
Other names of exercise Sitting thoracic rotation stretch w/ball
Description of exercise The sitting thoracic rotation stretch with a ball exercise is a simple yet effective way to improve flexibility and mobility in the upper back and shoulders. To perform this exercise, sit on the floor with your knees bent and feet flat on the ground. Hold a small ball or foam roller in front of you with your arms extended. Slowly rotate your torso to one side, using the ball to guide and support the movement. Hold for a few seconds, then rotate to the other side. This exercise helps to loosen tight muscles in the thoracic spine and improve range of motion, making it a great warm-up or cool-down stretch for any workout.
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 upright without back support, holding ball in hands as shown.
  • Turn ball to right bringing right hand upward while twisting to right.
  • Return to start position and perform to left.
  • Repeat sequence.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Pectoral , Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation

    Benefits of exercise

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

  • Improved thoracic spine mobility
  • Increased shoulder range of motion
  • Reduced risk of upper back pain
  • Improved posture
  • Increased blood flow to the upper back
  • Improved breathing
  • Strengthened core muscles
  • Improved balance
  • Reduced tension in neck and shoulders
  • Improved overall flexibility

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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 sitting thoracic rotation stretch with a ball exercise should be avoided if you have any current or previous injuries or conditions that affect your spine, shoulders, or neck. This includes but is not limited to herniated discs, osteoporosis, spinal stenosis, and rotator cuff injuries. It is also not recommended for those who are pregnant or have recently undergone surgery in these areas. If you experience any pain or discomfort during the exercise, stop immediately and consult with a healthcare professional. Additionally, if you have not been cleared by a doctor to perform this exercise, it is best to avoid it to prevent further injury.

    • 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 stable and properly inflated ball
  • Maintain proper form and posture throughout the exercise
  • Do not force the stretch beyond your comfort level
  • Breathe deeply and slowly throughout the exercise
  • Keep your core engaged to support your spine
  • Avoid any sudden or jerky movements
  • Stop immediately if you feel any pain or discomfort
  • Consult with a professional if you have any pre-existing injuries or conditions
  • Gradually increase the intensity and duration of the exercise over time.

    • Helpful in Diseases

  • Low back pain
  • Shoulder pain
  • Neck pain
  • Scoliosis
  • Fibromyalgia

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    Frequently asked questions

     

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