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

( Elastic back pull back )

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Name of exercise  Resist lumbar ext stand w/elastic
Other names of exercise Elastic back pull back
Description of exercise Elastic back pull back exercise is a simple and effective workout that targets the muscles in your back and shoulders. It involves using an elastic band or resistance band to perform pulling movements, which helps to strengthen and tone your upper body. To do this exercise, stand with your feet shoulder-width apart and hold the band in front of you with your arms extended. Then, pull the band towards your chest, squeezing your shoulder blades together. Slowly release the tension and repeat for several repetitions. This exercise helps to improve posture, increase back strength, and prevent back pain. It can be easily modified for different fitness levels by using lighter or heavier resistance bands.
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 holding elastic, securing it under feet as shown.
  • Start with back slightly bent.
  • Straighten back while holding elastic.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, 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, Reposition, Hyperextension, Retraction

    Benefits of exercise

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

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

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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

  • Elastic back pull back exercise should be avoided if you have any existing back injuries or pain, as it can put strain on your spine and aggravate the injury. It should also be avoided if you have any conditions such as osteoporosis, herniated discs, or spinal stenosis, as these can make your back more vulnerable to injury. Pregnant women should also avoid this exercise, as it can put pressure on the abdominal area and potentially harm the baby. If you experience any discomfort or pain while performing this exercise, stop immediately and consult with a healthcare professional. It is important to listen to your body and avoid any exercises that may cause harm or exacerbate existing conditions.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Avoid overstretching the back muscles
  • Breathe deeply and evenly throughout the exercise
  • Do not force the stretch beyond your comfort level
  • Keep your core engaged and maintain a neutral spine
  • Use a resistance band or towel for added support
  • Avoid jerky or sudden movements
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing back injuries or conditions.

    • Helpful in Diseases

  • low back pain
  • sciatica
  • spondylolisthesis
  • herniated disc
  • spinal stenosis
  • degenerative disc disease
  • fibromyalgia
  • arthritis
  • osteoporosis
  • kyphosis
  • lordosis
  • scoliosis
  • muscle strain
  • ligament sprain

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    Frequently asked questions

     

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