Chair advanced exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Chair advanced )

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Name of exercise  Chair Advanced
Other names of exercise Chair advanced
Description of exercise Chair back extend exercise is a simple and effective workout that targets the muscles in your upper back and shoulders. To perform this exercise, sit on a chair with your feet flat on the ground and your back straight. Place your hands behind your head with your elbows bent. Slowly lean back, keeping your back straight, until you feel a stretch in your upper back. Hold this position for a few seconds, then return to the starting position. Repeat this movement for a few repetitions. This exercise helps improve posture, strengthen the upper back muscles, and reduce tension and stiffness in the back. It is a great exercise for those who spend long hours sitting at a desk or in front of a computer.
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 with feet about hip distance apart.
  • Raise arms directly out in front.
  • Bend knees so that thighs are parallel to floor.
  • Try to keep back straight.
  • Next, raise up to standing and rise up on the balls of your feet.
  • Staying on toes, bend knees so that thighs are parallel to floor.
  • Hold and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip, Knee, Ankle & Foot
    Type of Muscles Back, Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise Static
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction, Elevation, Depression, Retraction, Protraction, Supination, Pronation, Dorsiflexion, Plantarflexion, Inversion, Eversion, Rotation, Hyperextension

    Benefits of exercise

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

  • Improved posture
  • Stronger back muscles
  • Increased flexibility
  • Reduced back pain
  • Improved balance and stability
  • Better spinal alignment
  • Increased range of motion
  • Improved overall strength
  • Better core strength
  • 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

  • Chair back extend exercise should be avoided if you have any pre-existing back injuries or conditions such as herniated discs, spinal stenosis, or osteoporosis. It is also not recommended if you are experiencing severe back pain or discomfort. Additionally, if you have any balance or stability issues, this exercise may not be suitable for you. It is important to consult with a doctor or physical therapist before attempting this exercise, especially if you have any concerns about your back health. It is also important to listen to your body and stop the exercise if you experience any 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
  • Use a sturdy and stable chair
  • Keep your feet flat on the ground
  • Engage your core muscles
  • Keep your back straight
  • Avoid arching your neck
  • Breathe deeply and steadily
  • Do not overextend your back
  • Stop if you feel any pain or discomfort
  • Consult a doctor before starting if you have any back injuries.

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Spinal stenosis
  • Degenerative disc disease
  • Osteoporosis
  • Kyphosis
  • Lordosis
  • Muscle strain or tension in the back

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    Frequently asked questions

     

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