Double leg up back stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double leg up back stretch )

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Name of exercise  Stretch lumbar supine bil legs up
Other names of exercise Double leg up back stretch
Description of exercise Double leg up back stretch is a simple yet effective exercise that helps to stretch and strengthen the muscles in the back and core. To perform this exercise, lie on your back with your legs straight up in the air, forming a 90-degree angle with your body. Slowly lower both legs towards the ground, keeping them straight and controlled. Stop when you feel a stretch in your lower back, and hold for a few seconds before raising your legs back up. This exercise can be repeated for several repetitions and can help improve flexibility, reduce tension in the back, and improve overall posture. It is a great exercise for people of all fitness levels and can be easily incorporated into a daily workout routine.
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 both legs raised and supported on bench or chair as shown.
  • Allow low back to flatten against floor.
  • Hold for indicated time.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Strengthened back muscles
  • Improved posture
  • Reduced back pain
  • Improved circulation
  • Improved balance
  • Improved core strength
  • Reduced risk of injury
  • Improved overall physical fitness

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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 Leg Up Back Stretch exercise should be avoided if you have any existing injuries or conditions in your lower back, hips, or legs. This includes herniated discs, sciatica, or any type of muscle strain or sprain in these areas. It is also not recommended for pregnant women or those with high blood pressure. If you experience any pain or discomfort while performing this exercise, stop immediately and consult a medical professional. It is important to always listen to your body and avoid any exercises that may aggravate or worsen any existing conditions. It is always best to consult with a certified fitness professional before attempting any new exercises.

    • 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
  • Do not overextend the back
  • Engage core muscles throughout the exercise
  • Keep the neck and shoulders relaxed
  • Breathe deeply and evenly
  • Stop immediately if you feel any pain or discomfort
  • Avoid jerky or sudden movements
  • Gradually increase intensity and duration of the exercise
  • Consult a professional trainer or doctor if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Sciatica
  • Lower back pain
  • Herniated disc
  • Scoliosis
  • Muscle strain
  • Spinal stenosis

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    Frequently asked questions

     

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