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

( Side liftup )

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Name of exercise  AROM lumbar sidebend sidelying
Other names of exercise Side liftup
Description of exercise Side liftup exercise is a strength training exercise that targets the muscles in the sides of the body, specifically the obliques and the hips. It involves lying on one side with the legs stacked and lifting the upper body off the ground using the oblique muscles. This movement helps to strengthen and tone the waistline, improve posture, and increase stability and balance. It also engages the core muscles, improving overall core strength. The side liftup exercise can be modified to make it more challenging by adding weights or resistance bands. It is a great addition to any workout routine and can help to achieve a toned and defined waistline.
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.
  • Cross arms over chest.
  • Lift shoulders up.
  • Return to start position and repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=mRcbXjQze7A%26pp=ygULI3ZpZGVvc2xpbms%253D

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Side Bend
    Type of Action Abduction, Elevation, Extension, Plantarflexion

    Benefits of exercise

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

  • Increased core strength
  • Improved balance
  • Toned oblique muscles
  • Improved posture
  • Strengthened back muscles
  • Increased flexibility
  • Improved coordination
  • Improved stability
  • Strengthened shoulder muscles
  • Improved overall body strength

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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 Side liftup exercise, also known as the side plank, is a popular core strengthening exercise that involves balancing on one forearm while lifting the hips off the ground. While this exercise can have many benefits, there are certain situations where it may be best to avoid it.Firstly, if you have any existing injuries or conditions in your shoulder, wrist, or hip joints, it is important to consult with a healthcare professional before attempting this exercise. The side plank puts a lot of pressure on these joints and could exacerbate any existing issues.Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it can put strain on the abdominal muscles and pelvic floor.Lastly, if you are a beginner or have poor core strength, it is important to start with simpler exercises before attempting the Side liftup. This will help prevent injury and ensure proper form.In summary, it is important to use caution and consult with a professional before attempting the Side liftup exercise, especially if you have any existing injuries or conditions, are pregnant or postpartum, or are a beginner.

    • 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
  • Keep your core engaged throughout the movement
  • Maintain a neutral spine and avoid arching your back
  • Use a weight that is appropriate for your fitness level
  • Keep your feet firmly planted on the ground
  • Do not swing or use momentum to lift the weight
  • Breathe properly and do not hold your breath
  • Keep your shoulders relaxed and away from your ears
  • Avoid locking your elbows at the top of the movement
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Back pain
  • Osteoporosis
  • Arthritis
  • Scoliosis
  • Herniated disc
  • Spinal stenosis
  • Muscle strain
  • Fibromyalgia
  • Osteoarthritis
  • Rheumatoid arthritis

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    Frequently asked questions

     

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