Face down back rotn stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Face down back rotn stretch )

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Name of exercise  Stretch lumbar rotn prone
Other names of exercise Face down back rotn stretch
Description of exercise Face down back rotn stretch is a stretching exercise that targets the muscles in the back and shoulders. To perform this exercise, lie face down on the ground with your arms extended out to the sides in a T-shape. Slowly rotate your upper body to one side, keeping your arms and shoulders in contact with the ground. Hold for a few seconds, then rotate to the other side. This stretch helps to improve flexibility and range of motion in the back and shoulders, reducing tension and stiffness. It can also help to alleviate back pain and improve posture. It is important to perform this stretch slowly and gently to avoid any strain or injury.
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 face down with arms on floor as shown.
  • Bend one knee and lift leg and twist trunk so leg moves to opposite side, keeping chest on floor.
  • Return to start position and perform with other leg, twisting to other direction.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Extension, Retraction, Hyperextension

    Benefits of exercise

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

  • Improved posture
  • Increased flexibility
  • Reduced tension in back muscles
  • Improved circulation
  • Strengthened back muscles
  • Reduced risk of back pain
  • Improved range of motion
  • Improved spinal alignment
  • Improved breathing
  • Reduced stress and anxiety

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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 face down back rotation stretch exercise should be avoided if you have any pre-existing back injuries or conditions such as herniated discs, spinal stenosis, or degenerative disc disease. It is also not recommended for pregnant women or individuals with high blood pressure, as it can put added strain on the back and increase blood pressure. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult with a medical professional. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it requires a certain level of stability and control. It is always 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 a mat or towel to cushion your knees and elbows
  • Keep your core engaged throughout the exercise
  • Avoid jerky or sudden movements
  • Listen to your body and stop if you feel any pain
  • Do not force your body into a deeper stretch than it can handle
  • Breathe deeply and evenly during the stretch
  • Keep your neck relaxed and avoid straining it
  • Use a mirror to check your form and alignment
  • Consult a doctor if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Low back pain
  • Sciatica
  • Herniated disc
  • Spinal stenosis
  • Spondylolisthesis
  • Degenerative disc disease
  • Facet joint dysfunction
  • Muscle strain
  • Osteoarthritis
  • Fibromyalgia
  • Neck pain
  • Whiplash

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    Frequently asked questions

     

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