Forward backward bends exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forward backward bends )

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Name of exercise  Stretch lumbar flx/ext stand
Other names of exercise Forward backward bends
Description of exercise Forward backward bends are a series of exercises that involve bending the spine forwards and backwards. These exercises are commonly used in yoga, Pilates, and other fitness routines to improve flexibility and strengthen the muscles of the back and core. The movements involve slowly bending the spine forward, reaching towards the toes, and then slowly returning to an upright position. This is followed by bending the spine backwards, arching the back and looking up towards the ceiling. These exercises help to increase the range of motion in the spine, improve posture, and can also provide relief from back pain. They are suitable for people of all fitness levels and can be modified to suit individual needs.
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 and bend forward to touch toes.
  • Straighten back up and arch backwards.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Flexion, Hyperextension, Retraction

    Benefits of exercise

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

  • Improved flexibility
  • Strengthened core muscles
  • Increased range of motion
  • Improved posture
  • Reduced risk of injury
  • Increased blood flow to muscles
  • Improved balance and coordination
  • Strengthened back muscles
  • Improved spinal health
  • Enhanced 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

  • Forward and backward bends are a common type of exercise that involves bending the spine in both directions. While this exercise can provide many benefits, there are certain situations where it should be avoided. These include:If you have a history of back problems or injuries, forward and backward bends can put unnecessary strain on your spine and worsen your condition.
  • Pregnant women should avoid these exercises, especially in the later stages of pregnancy, as it can put pressure on the abdominal muscles and potentially harm the baby.
  • People with osteoporosis or osteopenia should also avoid these exercises as they can increase the risk of fractures in the spine.
  • If you have high blood pressure or heart problems, forward and backward bends can cause a sudden increase in blood pressure, which can be dangerous.
  • If you experience dizziness, vertigo, or any other balance issues, it is best to avoid these exercises as they involve a lot of movement and can increase the risk of falls.It is always important to consult with a doctor or a certified fitness professional before starting any new exercise routine, especially if you have any pre-existing medical conditions. They can help determine if forward and backward bends are safe for you or if modifications need to be made.

    • Precautions

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

  • Warm up before starting the exercise
  • Avoid jerky movements
  • Keep the back straight
  • Do not overextend the spine
  • Breathe deeply and evenly
  • Do not force the stretch
  • Use a mat or cushion for support
  • Do not hold your breath
  • Listen to your body and stop if you feel any pain
  • Consult a professional if you have any existing back or spine injuries

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Scoliosis
  • Osteoporosis
  • Herniated disc
  • Spinal stenosis
  • Fibromyalgia
  • Rheumatoid arthritis
  • Ankylosing spondylitis
  • Kyphosis

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    Frequently asked questions

     

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