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

( Elastic sitting lean back )

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Name of exercise  Resist lumbar ext sit w/elastic
Other names of exercise Elastic sitting lean back
Description of exercise Elastic sitting lean back exercise is a simple and effective workout that helps to strengthen and tone the core muscles, particularly the abdominal and back muscles. To perform this exercise, you need an elastic band or resistance band. Start by sitting on the floor with your legs extended and feet flexed. Place the band around your feet and hold the ends in each hand. Lean back slightly, engaging your core muscles, and then slowly lean back further while pulling the band towards your chest. Hold for a few seconds and then return to the starting position. This exercise helps to improve posture, increase flexibility, and build a strong core.
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 while sitting on stool as shown.
  • Grasp elastic in hands and hold to chest.
  • Pull backward, straightening trunk.
  • Slowly return and repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Improved posture
  • Strengthened core muscles
  • Increased flexibility
  • Reduced lower back pain
  • Improved balance and stability
  • Improved circulation
  • Increased energy levels
  • Improved breathing
  • Improved digestion
  • Reduced stress and tension

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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 sitting lean back exercise should be avoided if you have any pre-existing back or neck injuries, or if you experience pain or discomfort while performing the exercise. It is also not recommended for pregnant women or individuals with high blood pressure or heart conditions. If you have any doubts or concerns about your ability to safely perform this exercise, it is best to consult with a medical professional before attempting it. Additionally, if you are feeling fatigued or have not properly warmed up your muscles, it is best to avoid this exercise to prevent injury. Overall, it is important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • 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 a stable and sturdy chair or bench to sit on
  • Keep your feet flat on the ground
  • Maintain proper posture with your back straight
  • Do not lean back too far
  • Engage your core muscles to support your back
  • Avoid sudden movements or jerks
  • Use a resistance band or elastic band with appropriate tension
  • Breathe evenly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Back pain
  • Cervical spondylosis
  • Fibromyalgia
  • Osteoporosis
  • Sciatica
  • Scoliosis
  • Spinal stenosis
  • Ankylosing spondylitis
  • Herniated disc

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    Frequently asked questions

     

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