Coccyx curl exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Coccyx curl )

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Name of exercise  Coccyx Curl
Other names of exercise Coccyx curl
Description of exercise Coccyx curl is a simple yet effective exercise that targets the muscles in the lower back and buttocks. It involves lying on your back with your knees bent and feet flat on the ground. Then, slowly lift your hips off the ground, squeezing your glutes and lower back muscles. Hold for a few seconds before lowering back down. This exercise helps to strengthen the muscles in the lower back, improve posture, and reduce lower back pain. It can also be modified by placing a small towel or cushion under the lower back for added support. Regular practice of coccyx curl can lead to a stronger and more stable lower back.
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
  • Lie on back, knees bent, arms at side, feet flat on floor.
  • Begin in neutral spine, exhale and rock pelvis posteriorly so low back or waistline touches mat.
  • Hold, inhale and return to start position and repeat,

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    Video Tutorial

    https://m.youtube.com/watch?v=WUgpqgfNzzY%26t=2m00s

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion

    Benefits of exercise

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

  • Strengthens core muscles
  • Improves posture
  • Reduces lower back pain
  • Increases flexibility
  • Tones glutes
  • Enhances balance
  • Relieves tension in hips and pelvis
  • Improves digestion
  • Boosts circulation
  • Reduces risk of injury

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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 Coccyx curl exercise should be avoided if there is any pain or discomfort in the lower back, pelvis, or tailbone area. It should also be avoided if there is a history of spinal or pelvic injuries, as this exercise can put strain on those areas. Pregnant women should also avoid this exercise, as it can put pressure on the abdomen and potentially harm the developing baby. Those with osteoporosis, osteoarthritis, or any other degenerative bone conditions should also avoid this exercise, as it can put stress on the bones and worsen their condition. It is important to consult with a doctor or physical therapist before attempting this exercise if there are any concerns or pre-existing conditions.

    • Precautions

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

  • Use a mat or cushioned surface
  • Start with small range of motion
  • Engage core muscles
  • Keep back straight
  • Avoid jerky movements
  • Do not force the movement
  • Breathe continuously
  • Stop if feeling pain or discomfort
  • Keep feet hip-width apart
  • Use proper form and technique

    • Helpful in Diseases

  • Pilonidal cyst
  • Lower back pain
  • Tailbone injury
  • Coccydynia

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    Frequently asked questions

     

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