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

( Overhead back extend )

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Name of exercise  AROM lumbar ext stand overhead reach
Other names of exercise Overhead back extend
Description of exercise Overhead back extend is a strength training exercise that targets the muscles in the upper back, shoulders, and arms. To perform this exercise, you will need a resistance band or dumbbells. Start by standing with your feet shoulder-width apart and holding the resistance band or dumbbells above your head with your arms fully extended. Slowly bend at the waist, keeping your arms straight, and lower the weight towards the floor. Hold for a few seconds before returning to the starting position. This exercise helps to improve posture, strengthen the back muscles, and enhance overall upper body strength. It can also help to alleviate back pain and improve flexibility.
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
  • Stand with feet shoulder distance apart.
  • Reach overhead with both arms, elbows straight.
  • Watch hands during the movement.
  • Arch back and hold.
  • 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 __
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Improved posture
  • Stronger back muscles
  • Reduced risk of back injury
  • Improved balance and stability
  • Increased range of motion
  • Improved spinal alignment
  • Strengthened glutes and hamstrings
  • Improved overall back 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 Overhead back extend exercise is generally safe for most people to perform, but there are certain situations where it should be avoided. These include:Recent injury or surgery: If you have recently injured your back or undergone surgery, it is best to avoid this exercise until you have fully recovered and have been cleared by a medical professional.
  • Chronic back pain: If you have a history of chronic back pain, it is important to consult with a healthcare professional before attempting this exercise. They can provide guidance on modifications or alternative exercises that may be more suitable for your condition.
  • Osteoporosis: This exercise involves bending backward, which can put pressure on the spine. If you have osteoporosis or low bone density, it is best to avoid this exercise to prevent any potential fractures.
  • Pregnancy: During pregnancy, the body goes through many changes, and it is important to avoid any exercises that may strain the abdominal muscles or put pressure on the lower back. It is best to consult with a healthcare professional for safe and appropriate exercises during pregnancy.
  • Dizziness or vertigo: This exercise involves bending backward and looking up, which can cause dizziness or vertigo in some individuals. If you experience these symptoms, it is best to avoid this exercise and consult with a healthcare professional.In general, it is always important to listen to your body and avoid any exercises that cause pain or discomfort. If you are unsure about whether the Overhead back extend exercise is suitable for you, it is best to consult with a healthcare professional for personalized advice.

    • 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 proper form and technique
  • Keep your core engaged throughout the exercise
  • Avoid arching your back too much
  • Do not use heavy weights if you are a beginner
  • Keep your neck in a neutral position
  • Use a stable and sturdy surface to perform the exercise
  • Avoid jerky movements
  • Breathe properly throughout the exercise
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Spondylolisthesis
  • Osteoporosis
  • Sciatica
  • Herniated disc
  • Spinal stenosis
  • Osteoarthritis

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    Frequently asked questions

     

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