Forward sidebend trunk twist stretch w/club exercise : How to do, Benefits, Side Effects, Uses, Precautions

Forward sidebend trunk twist stretch w/club : How to do, Benefits, Side Effects, Uses, Precautions ( Forward sidebend trunk twist stretch w/club )

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Name of exercise  Stretch trunk flx/rotn standing w/club
Other names of exercise Forward sidebend trunk twist stretch w/club
Description of exercise The forward sidebend trunk twist stretch with a club is a dynamic exercise that targets the muscles in the core, back, and shoulders. To perform this stretch, stand with your feet shoulder-width apart and hold a club or broomstick behind your head with your elbows bent. Slowly bend to one side, bringing your elbow towards your knee while keeping your hips and feet facing forward. Then, twist your torso towards the ceiling, using the club to deepen the stretch. Hold for a few seconds before returning to the starting position and repeating on the other side. This exercise helps improve flexibility and range of motion in the spine, while also strengthening the muscles in the upper body.
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 with feet shoulder distance apart holding club in hands in front of hips.
  • Bend forward, reaching towards toes, then twist to one side, then other side.
  • Return to center, return to standing and repeat.

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    Video Tutorial

    EX3623/YTB/Link

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion, Rotation
    Type of Action Rotation, Flexion, Retraction

    Benefits of exercise

    EX3623/T1(ME/1)

  • Improved flexibility
  • Increased range of motion
  • Strengthened core muscles
  • Improved posture
  • Reduced risk of injury
  • Increased blood flow to muscles
  • Improved balance and coordination
  • Increased shoulder and spine mobility
  • Reduced tension in neck and shoulders
  • Improved overall physical performance

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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 Forward sidebend trunk twist stretch with a club exercise should be avoided if you have any preexisting injuries or conditions that may be aggravated by this movement. It is also not recommended for individuals with limited flexibility or range of motion. Pregnant women, individuals with back pain, or those recovering from a recent injury should also avoid this exercise. It is important to listen to your body and avoid any exercises that cause discomfort or pain. If you are unsure about whether this exercise is suitable for you, it is best to consult with a healthcare professional before attempting it.

    • 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.
  • Use a club or stick that is the appropriate length and weight for your body.
  • Keep your feet shoulder-width apart and your knees slightly bent.
  • Engage your core muscles throughout the exercise.
  • Do not force the stretch beyond your comfortable range of motion.
  • Keep your spine straight and avoid hunching over.
  • Breathe deeply and evenly throughout the exercise.
  • Avoid jerky or sudden movements.
  • Stop immediately if you feel any pain or discomfort.
  • Consult a doctor or physical therapist if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • low back pain
  • scoliosis
  • osteoporosis
  • fibromyalgia
  • ankylosing spondylitis
  • lumbar disc herniation
  • spinal stenosis
  • rheumatoid arthritis
  • multiple sclerosis
  • Parkinson’s disease

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    EX3623/FAQ/1

     

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