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

( Kneeling side stretch )

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Name of exercise  Stretch Iliocostalis kneeling
Other names of exercise Kneeling side stretch
Description of exercise The kneeling side stretch exercise is a simple yet effective stretch that targets the muscles in the sides of the body. To perform this exercise, start by kneeling on the floor with your knees hip-width apart. Place your right hand on your right hip and reach your left arm up and over your head, bending your torso towards the right. You should feel a stretch along the left side of your body. Hold this position for 10-15 seconds, then switch sides. This exercise helps to improve flexibility and range of motion in the sides of the body, and can also help alleviate tension and tightness in the lower back. It is a great warm-up exercise before a workout or can be done as a standalone stretch for a quick break from sitting.
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 heels to stabilize hips.
  • Lean forward, arms over head, as shown.
  • Slowly walk hands to the side until stretch is felt.
  • Repeat to other side.

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    Video Tutorial

     

    Body Part Chest, Abdominal
    Type of Muscles Latissimus Dorsi, Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise 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)

  • Increased flexibility
  • Improved posture
  • Strengthened core muscles
  • Reduced lower back pain
  • Improved balance
  • Increased range of motion
  • Improved digestion
  • Reduced tension in shoulders and neck
  • Improved circulation
  • Strengthened leg muscles

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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 side stretch exercise is a great way to stretch and strengthen the muscles in the back, shoulders, and core. However, there are some situations where it may be best to avoid this exercise:If you have a knee injury or pain: As the name suggests, this exercise involves kneeling, which can put pressure on the knees. If you have a knee injury or experience pain while kneeling, it’s best to avoid this exercise.
  • If you have lower back pain: The Kneeling side stretch can put strain on the lower back, which can aggravate existing lower back pain. It’s best to avoid this exercise if you have lower back pain or a history of back problems.
  • If you have balance issues: This exercise requires a certain amount of balance and stability. If you have balance issues or are prone to dizziness, it’s best to avoid this exercise to prevent falls or injuries.
  • If you are pregnant: During pregnancy, the body goes through many changes, and certain exercises may not be safe. The Kneeling side stretch may put pressure on the abdomen and should be avoided during pregnancy.
  • If you have high blood pressure: This exercise involves bending and stretching, which can increase blood pressure. If you have high blood pressure, it’s best to avoid this exercise or consult with your doctor before attempting it.Remember, it’s always important to listen to your body and modify or avoid any exercises that cause discomfort or pain. If you have any concerns, it’s best to consult with a healthcare professional before trying the Kneeling side stretch or any other exercise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Use a mat or soft surface for support
  • Keep your back straight
  • Engage your core muscles
  • Avoid overstretching
  • Breathe deeply and slowly
  • Do not push through pain
  • Keep your shoulders relaxed
  • Maintain balance and stability
  • Stop if you feel any discomfort or dizziness

    • Helpful in Diseases

  • Back pain
  • Sciatica
  • Scoliosis
  • Herniated disc
  • Arthritis
  • Fibromyalgia
  • Osteoporosis
  • Muscle tension
  • Neck pain
  • Shoulder pain

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    Frequently asked questions

     

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