Mid back arch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Mid back arch )

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Name of exercise  AROM thoracic ext supine
Other names of exercise Mid back arch
Description of exercise Mid back arch exercise is a simple yet effective exercise that targets the muscles in the middle of your back, specifically the erector spinae muscles. To perform this exercise, lie on your stomach with your arms extended overhead and your legs straight. Slowly lift your chest and arms off the ground while keeping your legs and pelvis in contact with the floor. Hold this position for a few seconds, then slowly lower back down. This exercise helps to improve posture, strengthen the back muscles, and reduce back pain. It can also be modified to target different areas of the mid back by adjusting the position of your arms and legs.
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 side.
  • Arch upper back.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Chest
    Type of Muscles Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Retraction

    Benefits of exercise

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

  • Improved posture
  • Increased flexibility
  • Strengthened back muscles
  • Reduced back pain
  • Improved balance
  • Better breathing
  • Increased range of motion
  • Improved athletic performance
  • Reduced risk of injury
  • Improved overall spinal health

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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 mid back arch exercise should be avoided in certain situations to prevent injury or exacerbation of existing conditions. These include:Acute back pain: If you are experiencing acute back pain, it is best to avoid the mid back arch exercise as it can put additional strain on your back muscles and worsen the pain.
  • Spinal conditions: If you have a spinal condition such as a herniated disc or spinal stenosis, the mid back arch exercise may not be suitable for you as it can put pressure on the affected area and cause further damage.
  • Pregnancy: Pregnant women should avoid the mid back arch exercise as it can put strain on the abdominal muscles and potentially harm the developing baby.
  • Recent surgery: If you have recently undergone back surgery, it is important to avoid the mid back arch exercise until your doctor gives you the green light to resume physical activity.
  • Osteoporosis: Individuals with osteoporosis should avoid the mid back arch exercise as it can put pressure on the spine and increase the risk of fractures.It is always best to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing conditions or injuries. They can help determine if the mid back arch exercise is safe for you and provide modifications or alternative exercises if needed.

    • 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
  • Start with small movements and gradually increase the range of motion
  • Keep your core engaged throughout the exercise
  • Avoid over-arching your back to prevent strain
  • Keep your neck in a neutral position
  • Breathe deeply and exhale as you arch your back
  • Do not hold your breath during the exercise
  • Use a mat or cushion to support your knees if needed
  • If you feel any pain or discomfort, stop the exercise immediately
  • Consult a doctor or physical therapist before doing this exercise if you have any existing back or spine conditions.

    • Helpful in Diseases

  • Low back pain
  • Herniated disc
  • Scoliosis
  • Kyphosis
  • Lordosis
  • Spinal stenosis
  • Osteoporosis
  • Ankylosing spondylitis
  • Fibromyalgia
  • Rheumatoid arthritis

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    Frequently asked questions

     

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