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

( Sidebend stretch )

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Name of exercise  Stretch Lattisimus/Obliques stand
Other names of exercise Sidebend stretch
Description of exercise Sidebend stretch is a simple exercise that involves bending the upper body to one side to stretch the muscles along the side of the torso. To perform this exercise, stand with your feet shoulder-width apart and your arms by your sides. Begin by slowly bending your upper body to one side, keeping your arms and legs straight. You should feel a stretch along the opposite side of your torso. Hold this position for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps to improve flexibility and mobility in the spine, and can also relieve tension in the back and sides. It is a great warm-up exercise before a workout and can also be done as a cool-down stretch.
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
  • Raise arm overhead behind head, holding with other arm.
  • Bend knees slightly to provide better balance.
  • Pull arm as you bend trunk.
  • Repeat with other side.

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    Video Tutorial

    https://www.youtube.com/watch?v=enRlkRnvxQg

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Latissimus Dorsi, Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Flexion, Sidebend, Abduction, Elevation

    Benefits of exercise

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

  • Increases flexibility
  • Strengthens oblique muscles
  • Improves posture
  • Relieves tension in the back and sides
  • Enhances range of motion
  • Can help prevent back pain
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Can be done without equipment
  • Can improve overall balance and stability

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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 stretch exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this movement. This includes injuries to the neck, shoulders, or back, as well as conditions such as osteoporosis or herniated discs. It is also not recommended for pregnant women or individuals with high blood pressure. If you experience any pain or discomfort during the exercise, it is important to stop and consult with a healthcare professional. Additionally, if you are new to exercising or have not been active for a while, it is best to start with a modified version of the Sidebend stretch and gradually build up to the full movement.

    • Precautions

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

  • Warm up properly before attempting the sidebend stretch.
  • Do not force the stretch, listen to your body and go only as far as is comfortable.
  • Keep your core engaged and your back straight throughout the exercise.
  • Avoid jerky or sudden movements while performing the stretch.
  • Breathe deeply and evenly throughout the stretch.
  • Do not hold your breath while in the stretched position.
  • Use proper form and technique to avoid injury.
  • Do not perform the stretch if you have any existing back or neck injuries.
  • Stop immediately if you feel any sharp or intense pain.
  • Consult with a professional before attempting the stretch if you have any medical conditions or concerns.

    • Helpful in Diseases

  • Low back pain
  • Sciatica
  • Scoliosis
  • Herniated disc
  • Fibromyalgia
  • Osteoarthritis
  • Ankylosing spondylitis
  • Whiplash
  • Neck pain
  • Shoulder pain
  • Tension headaches

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    Frequently asked questions

     

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