Jackknife exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Jackknife )

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Name of exercise  Jackknife
Other names of exercise Jackknife
Description of exercise The Jackknife exercise is a core strengthening exercise that targets the abdominal muscles. It involves lying on your back with your arms and legs extended, then lifting your upper body and legs off the ground to create a “V” shape. This movement engages the entire core, including the rectus abdominis, obliques, and transverse abdominis. It also works the hip flexors and lower back muscles. The Jackknife exercise can be modified for different fitness levels by bending the knees or using a stability ball. It is a challenging exercise that can improve core stability, balance, and overall strength.
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
  • Lie on back, arms at sides with hips at 90 degrees and legs straight, toes pointed.
  • Exhale and move legs back and over head.
  • Inhale and straighten body, lifting legs upward.
  • Inhale, roll back down to start position.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Hip, Shoulder
    Type of Muscles Latissimus Dorsi, Abdominal, Back, Deltoid
    Category of Exercise Stabilization
    Type of Exercise Pilates
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Strengthen core muscles
  • Improve balance and stability
  • Target abdominal muscles
  • Increase flexibility
  • Enhance posture
  • Burn calories and aid in weight loss
  • Engage multiple muscle groups
  • Improve overall body coordination
  • Can be modified for different fitness levels
  • Can be done without equipment.

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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 Jackknife exercise should be avoided if you have any pre-existing back conditions or injuries, such as herniated discs or lower back pain. This exercise puts a lot of strain on the lower back and can worsen these conditions. It should also be avoided if you are pregnant or have recently given birth, as the abdominal muscles are already weakened during this time. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it requires a certain level of stability and control. It is always important to listen to your body and consult with a doctor before attempting any new exercise, especially if you have any concerns or 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 starting the exercise
  • Maintain proper form throughout the exercise
  • Start with a lower number of repetitions and gradually increase
  • Keep your core engaged at all times
  • Do not arch your back or strain your neck
  • Use a mat or towel to cushion your spine
  • Breathe continuously and do not hold your breath
  • Avoid jerky or sudden movements
  • Listen to your body and stop if you experience pain or discomfort
  • Consult a professional before attempting if you have any back or spine issues

    • Helpful in Diseases

  • Obesity
  • Diabetes
  • Hypertension
  • Heart disease
  • Osteoporosis
  • Back pain
  • Knee pain
  • Hip pain
  • Sciatica
  • Scoliosis
  • Arthritis
  • Fibromyalgia
  • Parkinson’s disease
  • Multiple sclerosis
  • Cerebral palsy
  • Muscular dystrophy
  • Spinal cord injury
  • Stroke
  • Chronic obstructive pulmonary disease (COPD)
  • Asthma
  • Chronic fatigue syndrome

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    Frequently asked questions

     

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