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

( Sidebend push up )

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Name of exercise  AROM lumbar sidebend pushup
Other names of exercise Sidebend push up
Description of exercise Sidebend push up is a variation of the traditional push up exercise that targets the chest, shoulders, arms, and core muscles. To perform this exercise, start in a plank position with your hands slightly wider than shoulder-width apart. As you lower your body towards the ground, shift your weight to one side and bend your elbow, bringing your chest towards the ground. Push back up to the starting position and repeat on the other side. This exercise not only strengthens the upper body muscles but also engages the obliques and improves stability and balance. It can be modified for beginners by performing it on the knees or against a wall.
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 floor on your side, forearm supporting upper body.
  • Knees should be bent to 45 degrees.
  • Place free hand on hip as shown.
  • Keep knee and lower leg on floor and raise hip off floor.
  • Lower and repeat.
  • Repeat exercise on other side.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved core strength
  • Increased shoulder stability
  • Better balance and coordination
  • Engages multiple muscle groups
  • Targets obliques and serratus anterior
  • Can be modified for different fitness levels
  • Enhances upper body strength
  • Improves posture
  • Can be done without equipment
  • Increases flexibility

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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 Sidebend push up exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this movement. This includes injuries to the shoulder, wrist, or elbow, as well as any issues with the spine or core muscles. It is also not recommended for those with high blood pressure, heart problems, or any other medical conditions that may be worsened by intense physical activity. Additionally, if you are pregnant or have recently given birth, it is important to consult with your doctor before attempting this exercise. It is always best to listen to your body and avoid any movements that cause pain or discomfort.

    • 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 alignment throughout the exercise
  • Engage your core muscles to support your spine
  • Start with a small range of motion and gradually increase it
  • Avoid jerky movements and control the movement at all times
  • Do not push beyond your limits or pain threshold
  • Breathe continuously and evenly throughout the exercise
  • Keep your neck in a neutral position to avoid strain
  • Use a stable surface or wall for support if needed
  • Consult a professional if you have any existing injuries or health conditions.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Neck pain
  • Upper back pain
  • Thoracic outlet syndrome
  • Scoliosis
  • Kyphosis
  • Lordosis
  • Herniated disc
  • Spinal stenosis1Osteoporosis1
  • Arthritis1
  • Carpal tunnel syndrome1
  • Tennis elbow1
  • Golfer’s elbow1
  • Bursitis1
  • Tendinitis1
  • Frozen shoulder1
  • Postural imbalances20. General weakness and lack of upper body strength.

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    Frequently asked questions

     

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