Elastic trunk sidebend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic trunk sidebend )

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Name of exercise  Resist lumbar sidebend w/elastic
Other names of exercise Elastic trunk sidebend
Description of exercise The elastic trunk sidebend exercise is a core strengthening exercise that targets the obliques and abdominal muscles. It involves standing with one end of an elastic band secured to a fixed object and the other end held in one hand. The individual then bends laterally towards the fixed object, using the resistance of the band to engage the side muscles of the trunk. This exercise helps improve balance, stability, and posture while also increasing the strength and flexibility of the core muscles. It can be modified for different fitness levels by adjusting the tension of the band. Regular practice of this exercise can lead to a stronger and more toned midsection.
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 in right hand, right foot securing other end of elastic as shown.
  • Bend to left, keeping elbow straight.
  • Slowly return to start position and repeat.
  • Repeat sets with other side.

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    Video Tutorial

    https://www.youtube.com/watch?v=S7Gr7B24ZuE%26pp=ygUSI3dvcmtvdXRzaWRla2FmZWVs

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Side Bend
    Type of Action Flexion, Extension, Abduction, Adduction, Rotation, Circumduction

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better balance
  • Reduced risk of injury
  • Improved posture
  • Enhanced athletic performance
  • Strengthened back muscles
  • Increased range of motion
  • Improved spinal mobility
  • Toned oblique muscles

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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 trunk sidebend exercise should be avoided if you have any existing injuries or conditions that may be exacerbated by this movement. This includes back, neck, or shoulder injuries, as well as conditions such as osteoporosis, herniated discs, or spinal stenosis. Additionally, if you experience any pain or discomfort during the exercise, you should stop immediately and consult with a healthcare professional before continuing. Pregnant women should also avoid this exercise as it may put too much strain on the abdominal muscles. 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 performing the exercise
  • Maintain proper form throughout the movement
  • Start with a light weight and gradually increase as you become comfortable with the exercise
  • Keep your core engaged and back straight
  • Use a stable surface or support for balance
  • Avoid overstretching or bouncing during the movement
  • Breathe evenly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Do not perform the exercise if you have any existing injuries or medical conditions
  • Consult a fitness professional for proper technique and modifications.

    • Helpful in Diseases

  • Low back pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Spinal stenosis
  • Degenerative disc disease
  • Osteoporosis
  • Muscle strain or sprain in the back
  • Spinal arthritis
  • Postural imbalances
  • Neck pain
  • Shoulder pain

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    Frequently asked questions

     

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