Four point upper back mobilization exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Four point upper back mobilization )

View Report

–

Name of exercise  AROM thoracic ext/flx 4 point kneel bent elbow
Other names of exercise Four point upper back mobilization
Description of exercise The four point upper back mobilization exercise is a simple and effective way to improve mobility and decrease tension in the upper back region. To perform this exercise, start by getting down on all fours with your hands directly under your shoulders and your knees under your hips. Next, slowly arch your back upwards, bringing your chin towards your chest. Hold this position for a few seconds, then slowly release and allow your back to sag towards the floor. Repeat this movement several times, focusing on the stretch and release of your upper back muscles. This exercise can help improve posture, reduce stiffness, and increase range of motion in the upper back.
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
  • Kneel on hands and knees with buttocks on heels.
  • If this is uncomfortable, a pillow may be place between heels and buttocks.
  • Arch mid back upward.
  • Arch back downward.
  • Repeat.

    • –

    Video Tutorial

     

    Body Part Chest, Abdominal
    Type of Muscles Rhomboid or Trapezius, Abdominal
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Retraction, Depression

    Benefits of exercise

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

  • Increased range of motion
  • Improved posture
  • Reduced neck and shoulder pain
  • Increased blood flow to upper back muscles
  • Strengthened upper back muscles
  • Improved breathing
  • Reduced tension and stiffness in upper back
  • Increased flexibility
  • Improved overall back health
  • Reduced risk of injury

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Four point upper back mobilization exercise should be avoided if you have any current or previous injuries to your neck, shoulders, or upper back. It should also be avoided if you experience pain or discomfort during the exercise. If you have any underlying medical conditions such as osteoporosis, spinal cord injuries, or arthritis, this exercise may not be suitable for you. Pregnant women should also avoid this exercise. If you are unsure about your ability to perform this exercise safely, it is best to consult with a healthcare professional before attempting it. It is important to listen to your body and stop the exercise if you experience any pain or discomfort.

    • 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 stable and comfortable surface to perform the exercise
  • Keep your core engaged throughout the movement
  • Avoid overextending or hyperextending your back
  • Start with small movements and gradually increase range of motion
  • Do not force the movement if you experience pain
  • Breathe deeply and evenly throughout the exercise
  • Keep your neck relaxed and in a neutral position
  • Stop immediately if you feel any sharp or intense pain
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Scoliosis
  • Kyphosis
  • Lordosis
  • Cervical spondylosis

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleKneeling lower back extend exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleSitting elastic trunk back twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR