Forward bend seated exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forward bend seated )

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Name of exercise  Forward Bend Seated
Other names of exercise Forward bend seated
Description of exercise Forward bend seated exercise is a stretching exercise that targets the muscles in the back, hamstrings, and hips. It involves sitting on the floor with legs extended in front and slowly bending forward from the waist, reaching towards the toes. This movement helps to improve flexibility, increase range of motion, and release tension in the lower back and hamstrings. It also stimulates the digestive organs and can help relieve stress and anxiety. To deepen the stretch, one can use a strap to reach further or gently pull on the toes. This exercise can be modified for beginners by bending the knees or using props for support.
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
  • Sit with legs out in front, knees straight.
  • Lean forward, keeping low back straight and grasp toes.
  • Bend forward, touching forehead to legs, bending elbows downward.
  • Hold and repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Hip, Knee
    Type of Muscles Back, Hamstring
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Depression

    Benefits of exercise

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

  • Increases flexibility
  • Stretches hamstrings
  • Relieves tension in lower back
  • Improves posture
  • Calms the mind
  • Stimulates abdominal organs
  • Reduces stress and anxiety
  • Increases blood flow to the brain
  • Can be done anywhere
  • Can be modified for different levels of flexibility

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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

  • Forward bend seated exercise should be avoided if you have any pre-existing back or neck injuries. This exercise puts a lot of strain on the spine and can worsen existing conditions. It should also be avoided if you have high blood pressure or any heart conditions, as the forward bend can increase blood pressure and put stress on the heart. Pregnant women should also avoid this exercise, as it can put pressure on the abdomen and potentially harm the developing baby. If you experience dizziness, vertigo, or any other balance issues, it is best to avoid this exercise as it can increase the risk of falls. It is always important to consult with a doctor or physical therapist before starting any new exercise routine, especially if you have any underlying health 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 attempting the exercise
  • Maintain proper form and alignment throughout the exercise
  • Avoid jerky or sudden movements
  • Do not force yourself into a deeper stretch than you are comfortable with
  • Listen to your body and stop if you feel any pain or discomfort
  • Breathe deeply and evenly throughout the exercise
  • Keep your spine straight and avoid rounding your back
  • Engage your core muscles to support your spine
  • Use props such as a yoga block or strap if needed for support
  • Do not hold your breath while in the forward bend position

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Osteoporosis
  • Arthritis
  • Fibromyalgia
  • Digestive issues
  • Anxiety and stress
  • Insomnia

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    Frequently asked questions

     

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