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

( Face down back stretch )

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Name of exercise  Stretch lumbar flx w/ball
Other names of exercise Face down back stretch
Description of exercise Face down back stretch is a simple and effective exercise that helps to stretch and strengthen the muscles in the back. To perform this exercise, lie face down on the ground with your arms extended overhead and your legs straight. Slowly lift your chest and arms off the ground, keeping your neck in a neutral position. Hold this position for a few seconds, then lower back down to the starting position. Repeat this movement for several repetitions, focusing on engaging your back muscles. This exercise can help improve posture, alleviate back pain, and increase flexibility in the back muscles. It is important to listen to your body and not push beyond your limits while performing this stretch.
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 on ball as shown.
  • Keep legs and arms a shoulder distance apart and resting on floor for stability.
  • Relax and let lower and upper back to stretch.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved posture
  • Increased flexibility
  • Reduced back pain
  • Strengthened back muscles
  • Improved circulation
  • Relieved tension in shoulders and neck
  • Improved balance
  • Reduced risk of injury
  • Improved range of motion
  • Increased core strength

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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

  • Face down back stretch exercise should be avoided if you have any existing back injuries or pain. It puts pressure on the spine and can worsen any existing conditions. It is also not recommended for pregnant women or individuals with osteoporosis, as it can increase the risk of fractures. If you have any heart conditions, it is best to avoid this exercise as it can put strain on the chest and heart muscles. Additionally, if you experience dizziness, nausea, or any discomfort during the exercise, it is important to stop and consult with a doctor before attempting it again. Overall, it is important to listen to your body and avoid this exercise if it causes any discomfort or pain.

    • 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 cushion for comfort and support
  • Keep your arms and legs in a relaxed position
  • Avoid overstretching or pushing yourself too hard
  • Breathe deeply and evenly throughout the exercise
  • Maintain proper form and alignment
  • Do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Listen to your body and modify the exercise as needed
  • Consult a doctor or physical therapist if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Back pain
  • Muscle strain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Osteoporosis
  • Arthritis
  • Fibromyalgia
  • Spinal stenosis
  • Degenerative disc disease

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    Frequently asked questions

     

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