Pool sidebend stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pool sidebend stretch )

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Name of exercise  Stretch thoracic/lumbar sidebend
Other names of exercise Pool sidebend stretch
Description of exercise Pool sidebend stretch is a stretching exercise that targets the muscles on the sides of the body, specifically the obliques and latissimus dorsi. It is performed in a pool, making use of the buoyancy and resistance of the water to increase the effectiveness of the stretch. To do this exercise, stand in chest-deep water with your feet shoulder-width apart. Reach one arm up and over your head, bending your torso towards the opposite side. Hold this position for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps improve flexibility, balance, and core strength while also providing a low-impact workout for the muscles.
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 in waist deep water, legs shoulder distance apart.
  • Raise left arm over head.
  • Bend trunk to right and hold.
  • Return to start position.
  • Repeat with right arm up and bending to left.
  • Video Tutorial

     

    Body Part Chest, Lumbar
    Type of Muscles Latissimus Dorsi, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Flexion, Sidebend, Rotation

    Benefits of exercise

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

  • Improved flexibility
  • Strengthened core muscles
  • Increased range of motion
  • Improved posture
  • Reduced risk of injury
  • Improved balance and coordination
  • Relieved tension in the back and sides
  • Improved breathing
  • Reduced stress and anxiety
  • Improved overall physical and mental well-being
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    When to avoid this exercise

  • The Pool sidebend stretch exercise should be avoided if you have any existing injuries or pain in your neck, shoulders, or back. It is also not recommended for individuals with high blood pressure, heart conditions, or any other medical conditions that may be aggravated by this exercise. Pregnant women should also avoid this exercise as it puts pressure on the abdominal area and may be harmful to the baby. Additionally, if you are not comfortable in the water or do not know how to swim, it is best to avoid this exercise. It is always important to listen to your body and consult with a medical professional before attempting any new exercise, especially if you have any concerns or pre-existing conditions.
  • 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 stretch
  • Do not push beyond your limits
  • Use proper form and technique
  • Breathe deeply and slowly throughout the stretch
  • Keep your core engaged to protect your lower back
  • Avoid any jerky or sudden movements
  • Stop immediately if you feel any pain or discomfort
  • Do not hold your breath while stretching
  • Use a towel or mat for cushioning under your head
  • Consult a professional trainer if you have any pre-existing injuries or medical conditions
  • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Hip pain
  • Scoliosis
  • Herniated disc
  • Fibromyalgia
  • Arthritis
  • Muscle tension and stiffness
  • Postural imbalances
  • Neck pain and tension headaches
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    Frequently asked questions

     


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