Kneeling Lat stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneeling Lat stretch )

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Name of exercise  Stretch Lattisimus/Obliques kneeling
Other names of exercise Kneeling Lat stretch
Description of exercise The Kneeling Lat stretch is a simple yet effective exercise that targets the latissimus dorsi muscles, commonly known as the lats. This stretch is beneficial for improving upper body flexibility and can help alleviate tension in the back, shoulders, and arms. To perform this stretch, start by kneeling on the ground with your arms extended overhead and your palms facing forward. Slowly lower your upper body towards the ground while keeping your arms straight. Hold the stretch for 10-15 seconds, then return to the starting position. This stretch can be modified by using a stability ball or a foam roller to increase the stretch. Regularly incorporating the Kneeling Lat stretch into your workout routine can help improve posture, reduce back pain, and enhance overall mobility.
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 floor as shown.
  • Reach forward with arm, grasping a secure object.
  • Lean back toward heels.
  • Repeat with other side.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Shoulder
    Type of Muscles Latissimus Dorsi, Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Extenstion, Side Bend
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved flexibility
  • Reduced tension in upper back muscles
  • Increased range of motion in shoulders
  • Improved posture
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved circulation
  • Strengthened core muscles
  • Reduced back pain
  • Improved breathing and lung capacity

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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 kneeling lat stretch exercise can be beneficial for improving flexibility and range of motion in the back and shoulders. However, there are certain situations where this exercise should be avoided:Recent injury or surgery: If you have recently injured your back, shoulders, or have had surgery in these areas, it is best to avoid this exercise until you have fully recovered.
  • Chronic back pain: If you suffer from chronic back pain, this exercise may aggravate your symptoms. It is important to consult with a healthcare professional before attempting this stretch.
  • Pregnancy: Pregnant women should avoid this exercise as it puts pressure on the abdomen and could potentially harm the baby.
  • Shoulder or neck injury: If you have a shoulder or neck injury, this exercise may put too much strain on these areas and hinder the healing process.
  • Lack of flexibility: If you are not able to comfortably kneel on the ground, it is best to avoid this exercise as it may cause discomfort or injury.In general, it is important to listen to your body and avoid any exercise that causes pain or discomfort. 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)

  • Warm up properly before performing the exercise
  • Use a mat or soft surface to protect your knees
  • Maintain proper form and alignment throughout the exercise
  • Start with a smaller range of motion and gradually increase as you feel more comfortable
  • Avoid arching your back or rounding your shoulders
  • Breathe deeply and avoid holding your breath
  • Stop immediately if you feel any pain or discomfort
  • Do not force your body into a stretch beyond your comfort level
  • Keep your core engaged to support your spine
  • Consult with a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Sciatica
  • Lower back pain
  • Knee pain
  • Tight hips

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    Frequently asked questions

     

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