Saw exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Saw )

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Name of exercise  Saw
Other names of exercise Saw
Description of exercise The Saw exercise is a Pilates move that targets the core muscles, specifically the obliques. To perform this exercise, sit on the mat with your legs extended in front of you, slightly wider than hip-width apart. Twist your torso to the right, reaching your left hand towards your right foot while keeping your spine straight. Then, rotate your torso to the left, reaching your right hand towards your left foot. The movement resembles sawing back and forth, hence the name. This exercise helps improve spinal mobility, strengthen the core, and can also stretch the hamstrings and back muscles. It is a great addition to any Pilates or core workout routine.
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 with back straight, legs in front, slightly spread with knees straight. Keep toes pointed upward.
  • Lift arms out to sides. Inhale and twist to right.
  • Exhale and lower head to right knee, rounding back one segment at a time starting at the neck.
  • At the same time place left arm over right ankle, palm down and reach left arm backward with right arm with palm up.
  • Inhale, return to start position one segment at a time and repeat to other side.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Abdominal, Back, Hamstring
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Rotation, Diagonal
    Type of Action Flexion, Extension

    Benefits of exercise

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

  • Increased muscle strength
  • Improved balance and coordination
  • Enhanced cardiovascular health
  • Increased bone density
  • Improved posture
  • Increased flexibility
  • Reduced risk of injury
  • Improved mental focus and concentration
  • Increased metabolism
  • Improved overall physical fitness

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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 Saw exercise is a Pilates move that involves sitting upright with legs extended, arms outstretched, and twisting the torso to touch the opposite foot. While this exercise can provide many benefits, there are certain situations when it should be avoided.Firstly, individuals with back or neck injuries should avoid the Saw exercise as it can put strain on these areas and exacerbate the injury. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the developing baby.Furthermore, individuals with osteoporosis or osteoarthritis should avoid this exercise as it involves twisting and can put stress on the joints. Lastly, if you feel any pain or discomfort while performing the Saw exercise, it is best to stop and consult a medical professional before continuing.

    • 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
  • Maintain proper form and technique throughout the exercise
  • Avoid overexerting yourself
  • Do not hold your breath
  • Keep your back straight and core engaged
  • Use a stable and sturdy surface to perform the exercise
  • Do not twist your body too forcefully
  • Start with lighter weights and gradually increase as you progress
  • Stop immediately if you experience any pain or discomfort
  • Consult a trainer or physician before attempting the exercise if you have any existing injuries or medical conditions.

    • Helpful in Diseases

  • Asthma
  • Back pain
  • Heart disease
  • Obesity
  • Osteoporosis

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    Frequently asked questions

     

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