Prone arch up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone arch up )

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Name of exercise  AROM lumbar ext prone mid level
Other names of exercise Prone arch up
Description of exercise The prone arch up exercise is a bodyweight exercise that targets the muscles in the back and core. To perform this exercise, you start by lying face down on the ground with your arms extended overhead and your legs straight. From this position, you lift your chest and arms off the ground while simultaneously lifting your legs off the ground. Your body should form an arch shape, with only your hips and stomach touching the ground. Hold this position for a few seconds before slowly returning to the starting position. This exercise helps improve posture, strengthen the back muscles, and increase core stability. It can be modified by using resistance bands or weights for an added challenge.
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 face down with arms at side.
  • Arch upward, raising shoulders and thighs off floor.
  • Return to start and repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension, Elevation

    Benefits of exercise

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

  • Improved posture
  • Stronger back muscles
  • Increased core stability
  • Better balance
  • Improved spinal flexibility
  • Reduced risk of back pain
  • Improved breathing
  • Increased shoulder mobility
  • Improved overall strength
  • Better 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 prone arch up exercise should be avoided if you have any pre-existing back or neck injuries, as it can put strain on these areas and potentially worsen your condition. It should also be avoided if you experience any pain or discomfort during the exercise, as this could be a sign of an underlying issue. If you are pregnant, it is best to consult with your doctor before performing this exercise. Additionally, if you have any balance or stability issues, it is important to use caution and possibly modify the exercise to ensure your safety. Overall, it is important to listen to your body and avoid this exercise if it causes any discomfort or does not feel right for your individual needs.

    • Precautions

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

  • Progress by holding for 2-3 seconds.

    • Helpful in Diseases

  • Back pain
  • Spondylosis
  • Spinal stenosis
  • Sciatica
  • Herniated disc
  • Muscle imbalances
  • Postural dysfunction

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    Frequently asked questions

     

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