Backward forward reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Backward forward reach )

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Name of exercise  Dynam lumbar flx/ext stand bkwd/fwd
Other names of exercise Backward forward reach
Description of exercise Backward forward reach exercise is a dynamic stretching exercise that targets the muscles of the upper body, including the shoulders, chest, and back. To perform this exercise, stand with your feet shoulder-width apart and reach your arms behind your back, interlocking your fingers. Then, slowly reach your arms forward, keeping them parallel to the ground. Hold this position for a few seconds before returning to the starting position. This exercise helps to improve flexibility and mobility in the shoulders and upper back, while also engaging the core muscles. It can be beneficial for athletes, as well as for individuals looking to improve their posture and prevent shoulder and back pain.
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
  • Begin standing with hands together in front of hips.
  • Swing arms up and overhead, arching back.
  • Bring hands back down, bend at hips and reach backward between legs.
  • Return to standing and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise Dynamic
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased flexibility
  • Enhanced coordination
  • Improved posture
  • Reduced risk of back pain
  • Increased range of motion
  • Improved athletic performance
  • Reduced risk of injury
  • Improved overall body strength

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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 backward forward reach exercise should be avoided in certain situations to prevent injury or exacerbation of existing conditions. This exercise involves reaching backward and forward while standing, which can put strain on the lower back and shoulders. It should be avoided if you have a history of back or shoulder injuries, or if you experience pain or discomfort while performing the exercise. Additionally, pregnant women or individuals with balance issues should avoid this exercise. It is important to consult with a healthcare professional before attempting this exercise, especially if you have any underlying health conditions. Alternatives to this exercise should be considered if it causes pain or discomfort.

    • 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
  • Maintain a neutral spine throughout the movement
  • Engage core muscles for stability
  • Start with a light weight and gradually increase as needed
  • Keep shoulders relaxed and down
  • Avoid arching the back
  • Do not lock knees
  • Use slow and controlled movements
  • Breathe evenly throughout the exercise
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Cerebral palsy
  • Muscular dystrophy
  • Spinal cord injuries
  • Stroke
  • Parkinson’s disease
  • Multiple sclerosis
  • Amyotrophic lateral sclerosis (ALS)

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    Frequently asked questions

     

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