Back arch at wall exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Back arch at wall )

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Name of exercise  AROM lumbar ext at wall
Other names of exercise Back arch at wall
Description of exercise The back arch at wall exercise is a simple yet effective way to strengthen and stretch the muscles in your back. To perform this exercise, stand with your back against a wall and your feet shoulder-width apart. Slowly slide down the wall, bending your knees until they are at a 90-degree angle. Place your arms above your head, with your elbows and palms touching the wall. Slowly arch your back, pushing your chest towards the wall while keeping your arms and legs in the same position. Hold this position for a few seconds, then return to the starting position. This exercise helps improve posture, relieve back pain, and increase flexibility in the spine.
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 facing wall.
  • Place hands on wall at shoulder height, keeping elbows straight.
  • Gently move hips forward, arching the low back.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension, Retraction, Depression

    Benefits of exercise

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

  • Improved posture
  • Increased flexibility
  • Strengthened back muscles
  • Improved balance
  • Reduced back pain
  • Improved spinal alignment
  • Increased core strength
  • Improved breathing
  • Improved range of motion
  • Improved overall body alignment

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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 back arch at wall exercise is a common exercise used to improve posture and strengthen the muscles of the back and core. However, there are certain situations where this exercise should be avoided or modified.Firstly, individuals with pre-existing back problems or injuries should avoid this exercise as it may aggravate their condition. It is important to consult with a healthcare professional before attempting this exercise if you have a history of back issues.Additionally, pregnant women should avoid this exercise as it may put too much strain on their abdominal muscles and back.If you experience dizziness, lightheadedness, or any discomfort while performing this exercise, stop immediately and consult with a healthcare professional.Lastly, if you have any other medical conditions or concerns, it is always best to consult with a healthcare professional before attempting this or any other exercise.

    • 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
  • Ensure proper body alignment
  • Use a stable and sturdy wall for support
  • Start with a small range of motion and gradually increase
  • Engage core muscles to support the lower back
  • Keep the neck and shoulders relaxed
  • Avoid arching the back too far
  • Breathe deeply and regularly
  • Stop if you experience any pain or discomfort
  • Consult a professional trainer for proper form and technique

    • Helpful in Diseases

  • Scoliosis
  • Kyphosis
  • Lordosis
  • Degenerative disc disease
  • Osteoporosis
  • Spinal stenosis
  • Herniated disc
  • Muscular imbalances
  • Postural problems
  • Chronic back pain
  • Sciatica
  • Spinal arthritis
  • Spinal curvature disorders
  • Spinal cord injuries

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    Frequently asked questions

     

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