Reach down and lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Reach down and lift )

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Name of exercise  AROM vestib head trunk moving sit w/object
Other names of exercise Reach down and lift
Description of exercise Reach down and lift is a simple yet effective exercise that targets the muscles in your legs, glutes, and lower back. To perform this exercise, stand with your feet shoulder-width apart and your arms at your sides. Slowly bend at the waist and reach down towards your toes, keeping your back straight and your knees slightly bent. Once you reach your toes, engage your leg muscles and push through your heels to lift yourself back up to a standing position. Repeat this movement for several repetitions, focusing on maintaining proper form and control. This exercise can help improve flexibility, strengthen your lower body, and improve overall balance and coordination.
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
  • Sit on edge of chair.
  • Lean forward and pick up an object on ground.
  • Sit up and place object to side at shoulder height or higher.
  • Repeat.

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    Video Tutorial

     

    Body Part Neck, Chest, Lumbar, Abdominal, Shoulder
    Type of Muscles Cervical, Pectoral , Abdominal, Back, Deltoid
    Category of Exercise Balance
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion, Rotation
    Type of Action Extension, Abduction, Elevation, Reposition

    Benefits of exercise

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

  • Increased strength
  • Improved posture
  • Better balance
  • Toned muscles
  • Increased flexibility
  • Improved grip strength
  • Reduced risk of injury
  • Improved overall fitness
  • Can be done anywhere
  • Minimal equipment needed

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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 Reach down and lift exercise is a great way to strengthen your core and lower body muscles. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have a pre-existing back injury or condition, it is important to consult with a medical professional before attempting this exercise. The twisting motion involved in the Reach down and lift exercise can put strain on the back and may aggravate any existing issues.Additionally, if you are pregnant or have recently given birth, it is recommended to avoid this exercise as it can put pressure on the abdominal muscles and pelvic floor.Lastly, if you have any balance or coordination issues, it may be best to avoid this exercise as it requires stability and control to perform correctly. It is always important to listen to your body and avoid any exercises that may cause discomfort or pain.

    • Precautions

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

  • The first few days move slowly. Gradually speed up day by day.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • fibromyalgia
  • back pain
  • muscle strain
  • sciatica
  • scoliosis

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    Frequently asked questions

     

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