Fin back pendulum exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Fin back pendulum )

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Name of exercise  Resist lumbar sidebend in Pool w/fins
Other names of exercise Fin back pendulum
Description of exercise The Fin back pendulum exercise is a type of physical therapy exercise that helps to improve mobility and strength in the back muscles. It involves standing with one hand on a stable surface and using the other hand to swing the arm in a circular motion, mimicking the movement of a pendulum. This exercise helps to stretch and strengthen the muscles in the upper and lower back, as well as the shoulders and arms. It can also help to improve balance and coordination. The Fin back pendulum exercise is often used in rehabilitation programs for individuals with back pain or injuries, and can also be beneficial for those looking to maintain a healthy back and prevent future injuries.
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
  • Place fins on feet.
  • Prop elbows on edge of pool, face up.
  • Keep legs and hips straight.
  • Bend sideways at hips, swinging legs from side to side, using the muscles of the trunk.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Better coordination
  • Enhanced posture
  • Strengthened back muscles
  • Improved flexibility
  • Reduced risk of back pain
  • Increased blood flow to back muscles
  • Improved spinal alignment
  • Increased range of motion

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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 Fin back pendulum exercise should be avoided if you have any existing shoulder injuries or pain. This exercise puts a lot of stress on the shoulders and can aggravate any existing issues. It should also be avoided if you have any balance or coordination issues, as it requires a certain level of stability and control to perform correctly. Pregnant women should also avoid this exercise, as it can put strain on the abdominal muscles. If you have any heart or cardiovascular conditions, it is best to consult with a doctor before attempting this exercise. Finally, if you are new to exercising or have not performed this exercise before, it is recommended to start with lighter weights and gradually increase as your strength and technique improve.

    • Precautions

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

  • Always swim with a partner for safety.

    • Helpful in Diseases

  • Low back pain
  • Herniated disc
  • Sciatica
  • Spinal stenosis
  • Scoliosis
  • Osteoarthritis
  • Degenerative disc disease
  • Facet joint dysfunction
  • Muscle strain or sprain in the back
  • Postural problems

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    Frequently asked questions

     

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