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

( Forward trunk bend stretch )

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Name of exercise  Stretch lumbar flx stand
Other names of exercise Forward trunk bend stretch
Description of exercise Forward trunk bend stretch is a simple and effective exercise that helps to stretch and strengthen the muscles in the lower back, hips, and hamstrings. To perform this exercise, stand with your feet hip-width apart and slowly bend forward at the waist, keeping your back straight and your arms hanging down towards the floor. Hold this position for 10-15 seconds, feeling a stretch in your lower back and hamstrings. Then, slowly return to the starting position. This exercise can be repeated several times and is a great way to improve flexibility and reduce tension in the lower body. It is also a common stretch used in warm-up routines before physical activity.
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 arms at sides.
  • Slowly bend head forward.
  • Continue bending with the mid back and then the low back.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar
    Type of Muscles Rhomboid or Trapezius, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Reposition

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Reduced tension in back muscles
  • Strengthened core muscles
  • Improved posture
  • Increased blood flow to spine
  • Improved balance
  • Reduced risk of injury
  • Improved athletic performance
  • Reduced stress and tension in body

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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 trunk bend stretch exercise should be avoided if you have any existing back or neck injuries, such as herniated discs, spinal stenosis, or sciatica. It should also be avoided if you experience pain or discomfort while performing the stretch. Additionally, if you have osteoporosis or osteopenia, you should avoid this exercise as it puts pressure on the spine and could increase the risk of fractures. Pregnant women should also avoid this exercise as it can strain the abdominal muscles and potentially harm the developing baby. If you are unsure about whether this exercise is safe for you, 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)

  • Do not overstretch
  • Warm up before starting
  • Keep your back straight
  • Do not bounce
  • Breathe deeply and slowly
  • Do not hold your breath
  • Listen to your body
  • Do not force the stretch
  • Keep your feet shoulder-width apart
  • Use proper form and technique

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Spinal stenosis
  • Degenerative disc disease
  • Muscle strain or sprain in the back
  • Osteoarthritis
  • Ankylosing spondylitis
  • Fibromyalgia

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    Frequently asked questions

     

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