Double back extend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double back extend )

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Name of exercise  AROM lumbar alt knee ext shld flx supine
Other names of exercise Double back extend
Description of exercise Double back extend is a core strengthening exercise that targets the muscles in the back, specifically the erector spinae, as well as the glutes and hamstrings. To perform this exercise, lie on your stomach with your arms extended above your head and your legs straight. Lift your chest and legs off the ground simultaneously, keeping your arms and legs straight. Hold this position for a few seconds before slowly lowering back down to the starting position. This exercise helps improve posture, stability, and overall back strength. It can also be modified by adding weights or resistance bands for an extra challenge.
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 with knees bent.
  • Maintain neutral spine.
  • Straighten right knee and raise left arm over head.
  • Return arm and leg to start position and straighten left knee and raise right arm.
  • Repeat sequence.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Hyperextension, Retraction

    Benefits of exercise

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

  • Improved flexibility
  • Stronger back muscles
  • Better posture
  • Increased range of motion
  • Improved core stability
  • Reduced risk of back pain
  • Improved spinal alignment
  • Increased blood flow to the back
  • Improved balance
  • 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

  • The Double back extend exercise, also known as the Double leg lift, is a popular exercise that targets the core and back muscles. However, there are certain situations where it is best to avoid this exercise to prevent injury or exacerbate existing conditions.Back pain or injury: If you have a history of back pain or injury, it is important to avoid this exercise as it can put excessive strain on the back muscles and potentially worsen the condition.
  • Pregnancy: During pregnancy, the abdominal muscles and spine undergo significant changes to accommodate the growing baby. The Double back extend exercise can put too much pressure on the abdomen and should be avoided during this time.
  • Recent abdominal surgery: If you have recently undergone abdominal surgery, it is best to avoid this exercise until you have fully recovered and received clearance from your doctor.
  • Neck pain or injury: This exercise involves lifting the head and neck off the ground, which can aggravate neck pain or injury. It is best to avoid this exercise if you have any discomfort in the neck area.
  • Osteoporosis: Individuals with osteoporosis should avoid this exercise as it can put too much strain on the spine and increase the risk of fractures.It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine. If you experience any pain or discomfort during the Double back extend exercise, stop immediately and seek medical advice.

    • Precautions

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

  • Warm-up properly before attempting the exercise
  • Ensure proper form and technique
  • Use a mat or soft surface to avoid injury
  • Do not overextend or push beyond your limits
  • Avoid jerky or sudden movements
  • Engage your core muscles throughout the exercise
  • Breathe properly and don’t hold your breath
  • Keep your neck and spine in a neutral position
  • Start with small movements and gradually increase intensity
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Scoliosis
  • Lower back pain
  • Herniated disc
  • Spinal stenosis
  • Osteoporosis

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    Frequently asked questions

     

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