Scissors inverted exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Scissors inverted )

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Name of exercise  Scissors Inverted
Other names of exercise Scissors inverted
Description of exercise The scissors inverted exercise is a core strengthening exercise that involves lying on your back with your legs extended straight up towards the ceiling. Keeping your legs straight, you then lower one leg towards the floor while the other leg stays lifted. As you raise the lowered leg back up, you simultaneously lower the other leg towards the floor. This exercise engages the abdominal muscles and helps improve stability and balance. It also targets the hip flexors, hamstrings, and glutes. To increase the difficulty, you can add ankle weights or hold a stability ball between your feet. The scissors inverted exercise is a great addition to any workout routine for a stronger and more toned core.
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 on back with straight legs and hands under hips, palms up.
  • Lift legs until hips are at 90 degrees.
  • Lift hips up and support with arms as shown.
  • Inhale and split legs, moving one forward and one backward.
  • Exhale and alternate legs.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip
    Type of Muscles Abdominal, Back, Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Elevation, Hyperextension

    Benefits of exercise

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

  • Improved core strength
  • Increased shoulder stability
  • Enhanced body control
  • Improved coordination
  • Increased upper body strength
  • Improved posture
  • Increased flexibility
  • Improved balance
  • Improved grip strength
  • Increased muscle endurance

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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

  • Scissors inverted exercise, also known as the inverted leg lift, is a popular Pilates move that involves lying on your back and lifting your legs in a scissor-like motion. While this exercise can be beneficial for strengthening the core and leg muscles, there are some situations where it should be avoided.Firstly, if you have any pre-existing back or neck injuries, it is best to avoid this exercise as it puts pressure on the spine and may aggravate your condition. Additionally, pregnant women should avoid this exercise, especially in the later stages of pregnancy, as it can strain the abdominal muscles and potentially harm the baby.Furthermore, if you experience any pain or discomfort while performing this exercise, it is important to stop and consult a professional before continuing. It is always better to err on the side of caution and choose alternative exercises that are better suited for your body and fitness level.

    • Precautions

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

  • Use a stable and flat surface for the exercise
  • Keep your core engaged throughout the movement
  • Avoid arching your back
  • Do not hold your breath
  • Keep your neck and shoulders relaxed
  • Move slowly and with control
  • Do not fully extend your legs
  • Keep your arms by your sides
  • Do not let your legs touch the ground
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Tennis elbow
  • Golfer’s elbow
  • Wrist pain
  • Hand and finger stiffness
  • Tendinitis
  • Repetitive strain injury
  • Arthritis
  • Bursitis
  • Rotator cuff injury

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    Frequently asked questions

     

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