Kneeling lower back extend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneeling lower back extend )

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Name of exercise  AROM lumbar ext L5-S1 kneeling
Other names of exercise Kneeling lower back extend
Description of exercise The kneeling lower back extend exercise is a simple yet effective way to strengthen and stretch the muscles in the lower back. To perform this exercise, start by kneeling on a mat or soft surface with your hands on the ground in front of you. Slowly lean back, keeping your arms straight and your hips aligned with your knees. Hold this position for a few seconds, then return to the starting position. Repeat this movement for several repetitions, focusing on engaging your core and keeping your back straight. This exercise can help improve flexibility, reduce lower back pain, and improve posture. It is a great addition to any workout routine for overall back health.
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 with trunk supported on chair or couch.
  • Tilt front of hips downward, elevating buttocks upward.
  • Knees should not raise off the floor during the movement.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension

    Benefits of exercise

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

  • Improved flexibility
  • Strengthened lower back muscles
  • Increased range of motion
  • Improved posture
  • Reduced risk of lower back injuries
  • Improved balance and stability
  • Increased blood flow to the lower back
  • Reduced tension and stiffness in the lower back
  • Improved core strength
  • Enhanced 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 kneeling lower back extend exercise, also known as the cat-cow stretch, is generally safe for most people to perform. However, there are certain situations where it may be best to avoid this exercise or modify it to avoid potential injury.Recent injury: If you have recently injured your back or neck, it is best to avoid this exercise until you have fully recovered. Performing the kneeling lower back extend could aggravate the injury and delay the healing process.
  • Severe back pain: If you are experiencing severe back pain, it is important to consult with a healthcare professional before attempting this exercise. They can advise you on the best course of action and whether this exercise is appropriate for your condition.
  • Pregnancy: Pregnant women should avoid this exercise, especially in the later stages of pregnancy. The pressure on the abdomen and potential strain on the back could be harmful to both the mother and baby.
  • Spinal conditions: If you have a spinal condition such as herniated discs, spinal stenosis, or osteoporosis, it is best to avoid this exercise as it may exacerbate your condition.
  • Lack of flexibility: If you have limited flexibility in your back or neck, it is important to be cautious when performing this exercise. Start with small movements and only go as far as is comfortable for you.Remember, it is always important to listen to your body and consult with a healthcare professional if you have any concerns or pre-existing conditions before attempting any new exercise.

    • 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 supportive mat or cushion for your knees
  • Keep your back straight and avoid arching or rounding your spine
  • Engage your core muscles to support your lower back
  • Avoid jerky or sudden movements
  • Start with small movements and gradually increase the range of motion
  • Stop if you feel any pain or discomfort
  • Breathe deeply and evenly throughout the exercise
  • Do not hold your breath
  • Consult a doctor if you have any pre-existing back conditions.

    • Helpful in Diseases

  • Back pain
  • Sciatica
  • Scoliosis
  • Herniated disc
  • Spinal stenosis
  • Degenerative disc disease
  • Muscle strain
  • Spinal arthritis

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    Frequently asked questions

     

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