Side sit stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side sit stretch )

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Name of exercise  Stretch Quadratus lumborum
Other names of exercise Side sit stretch
Description of exercise The side sit stretch is a simple yet effective exercise that targets the muscles in the sides of the body, particularly the obliques. To perform this exercise, sit on the floor with your legs extended to one side and your torso facing forward. Place one hand on the floor behind you for support and reach the other hand up and over your head, stretching towards the opposite direction. Hold the stretch for 10-15 seconds and then switch sides. This exercise helps to improve flexibility, increase range of motion, and strengthen the core muscles. It can also help alleviate tension and tightness in the sides of the body.
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.
  • Push up as shown.
  • Keep hips on floor.
  • Lower and repeat.
  • Repeat on opposite side.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Flexion, Abduction, Elevation, Reposition

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Reduced muscle tension
  • Improved posture
  • Strengthened core muscles
  • Improved balance and stability
  • Improved circulation
  • Reduced risk of injury
  • Improved athletic performance
  • Improved overall physical well-being

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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 sit stretch exercise should be avoided if you have any injuries or pain in your hips, lower back, or hamstrings. It may also be unsafe for individuals with conditions such as osteoporosis or herniated discs. If you are pregnant, it is best to consult with your doctor before attempting this exercise. Additionally, if you have any balance or stability issues, it is recommended to avoid this exercise as it involves sitting on one side of your body. It is important to listen to your body and not push yourself beyond your limits, as this can lead to further injury or discomfort. If you experience any pain or discomfort while performing this exercise, stop immediately and seek medical advice.

    • Precautions

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

  • Avoid overstretching
  • Warm up before starting
  • Keep your back straight
  • Do not force the stretch
  • Breathe deeply
  • Engage your core
  • Listen to your body
  • Do not hold your breath
  • Stretch both sides equally
  • Stop if you feel pain

    • Helpful in Diseases

  • Osteoporosis
  • Arthritis
  • Scoliosis
  • Herniated disc
  • Sciatica
  • Lower back pain

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    Frequently asked questions

     

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