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

( Side bend up )

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Name of exercise  AROM thoracic sidebend (high level) w/person
Other names of exercise Side bend up
Description of exercise Side bend up is a core strengthening exercise that targets the obliques, or the muscles on the sides of the abdomen. To perform this exercise, stand with your feet shoulder-width apart and your arms at your sides. Slowly bend to one side, reaching your hand towards your knee. Keep your core engaged and your back straight. Hold for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps to improve balance, stability, and posture while also toning and defining the oblique muscles. It can be modified by holding a weight or resistance band for added intensity.
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 side with towel roll under upper back as shown, shoulders off edge of bed or table, arms behind head.
  • Other person stabilizes the low back by placing hands at hips and thigh.
  • Subject side bends upward.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Chest, Abdominal
    Type of Muscles Latissimus Dorsi, Abdominal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level High
    Direction of Exercise Side Bend
    Type of Action Side bend up exercise does Flexion

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Toned oblique muscles
  • Improved posture
  • Increased stability
  • Improved balance
  • Strengthened back muscles
  • Improved spinal mobility
  • Increased range of motion
  • Improved overall body coordination

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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

  • Side bend up exercises should be avoided if you have any injuries or conditions that affect your spine, such as herniated discs or spinal stenosis. These exercises can put strain on the spine and aggravate these conditions, leading to further pain and discomfort. Additionally, if you have any balance issues or are prone to dizziness, it is best to avoid side bend up exercises as they require a certain level of stability and coordination. Pregnant women should also avoid these exercises as they can put pressure on the abdomen and potentially harm the developing baby. It is always important to consult with a doctor or physical therapist before attempting any new exercises, especially if you have any 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 starting the exercise
  • Maintain proper form throughout the exercise
  • Keep your back straight and avoid arching
  • Engage your core muscles
  • Do not rush the movement
  • Breathe properly and do not hold your breath
  • Use a slow and controlled motion
  • Do not overextend or strain your neck
  • Keep your feet planted firmly on the ground
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Back pain
  • Scoliosis
  • Herniated disc
  • Osteoporosis
  • Arthritis
  • Fibromyalgia
  • Sciatica
  • Muscle strain
  • Spinal stenosis
  • Postural problems

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    Frequently asked questions

     

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