Elastic back bend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic back bend )

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Name of exercise  Resist lumbar ext stand at door w/elastic
Other names of exercise Elastic back bend
Description of exercise Elastic back bend exercise, also known as the bridge pose, is a yoga pose that stretches and strengthens the back muscles. It involves lying on your back with your knees bent and feet flat on the floor, then lifting your hips up towards the ceiling. This pose helps to improve spinal flexibility, relieve tension in the back, and open up the chest and shoulders. It also engages the core muscles and can improve posture. The elastic back bend exercise requires proper alignment and controlled movement to prevent strain on the neck and lower back. It is a great exercise for overall back health and can be modified for different fitness levels.
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
  • Attach elastic to secure object at shoulder level.
  • Grasp elastic in both hands, holding in front of chest.
  • Move backward to place tension on elastic, feet at shoulder distance apart.
  • Arch backward.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension, Reposition

    Benefits of exercise

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

  • Improved flexibility
  • Stronger back muscles
  • Increased range of motion
  • Better posture
  • Improved balance
  • Strengthened core muscles
  • Reduced risk of back pain
  • Improved athletic performance
  • Increased blood flow
  • Reduced tension and stress

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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 Elastic back bend exercise should be avoided if you have any existing back injuries or conditions such as herniated discs, spinal stenosis, or osteoporosis. It should also be avoided if you have any recent or ongoing back pain, as this exercise can put strain on the back muscles and exacerbate the pain. Additionally, individuals with high blood pressure or heart problems should avoid this exercise as it can increase blood pressure and heart rate. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the developing baby. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing conditions.

    • Precautions

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

  • Avoid overstretching
  • Warm up properly
  • Engage core muscles
  • Keep feet hip-width apart
  • Don’t force the stretch
  • Breathe deeply
  • Listen to your body
  • Use proper form
  • Stop if you feel pain
  • Consult a doctor if you have any health concerns

    • Helpful in Diseases

  • Back pain
  • Arthritis
  • Osteoporosis
  • Scoliosis
  • Spinal stenosis
  • Herniated disc
  • Sciatica
  • Fibromyalgia
  • Ankylosing spondylitis
  • Kyphosis
  • Lordosis
  • Muscle strain

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    Frequently asked questions

     

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