Lying sideglide exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Lying sideglide )

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Name of exercise  AROM lumbar sideglide lying
Other names of exercise Lying sideglide
Description of exercise The lying sideglide exercise is a low-impact, full-body workout that targets the core, back, and glute muscles. To perform this exercise, lie on your side with your legs extended and feet stacked on top of each other. Place your bottom arm under your head for support and your top hand on the ground in front of you. Engage your core and lift your legs and upper body off the ground, keeping them in a straight line. Hold this position for a few seconds, then slowly lower back down. This exercise helps improve balance, stability, and posture while toning and strengthening the muscles of the body.
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 your indicated side as shown with a pillow under your hip and knee.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Abduction, Elevation

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better balance and coordination
  • Targets multiple muscle groups
  • Low-impact exercise
  • Can be modified for all fitness levels
  • Helps alleviate back pain
  • Improves posture
  • Can be done anywhere with minimal equipment
  • Enhances body awareness.

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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 Lying Sideglide exercise can be beneficial for strengthening the core and improving flexibility, but there are certain situations where it should be avoided. Firstly, if you have any existing injuries or pain in your back, neck, or shoulders, it is best to avoid this exercise as it can aggravate these areas. Additionally, if you are pregnant or have recently given birth, it is not recommended to do this exercise as it puts pressure on the abdominal muscles and pelvic floor.Furthermore, if you have any conditions that affect your balance or coordination, such as vertigo or inner ear problems, it is best to avoid this exercise as it involves movements that could potentially worsen these conditions.Lastly, if you are unsure about your ability to perform this exercise safely, it is always best to consult with a professional before attempting it.

    • Precautions

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

  • Maintain this position for 5 minutes every hour.

    • Helpful in Diseases

  • Low back pain
  • Sciatica
  • Scoliosis
  • Herniated disc
  • Lumbar stenosis
  • Hip pain
  • Pelvic pain
  • Sacroiliac joint dysfunction
  • Piriformis syndrome
  • Knee pain
  • Ankle pain
  • Plantar fasciitis

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    Frequently asked questions

     

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