Sidelying upper back stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sidelying upper back stretch )

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Name of exercise  Stretch thoracic sidebend sidelying
Other names of exercise Sidelying upper back stretch
Description of exercise Sidelying upper back stretch is a gentle exercise that helps to improve flexibility and mobility in the upper back region. To perform this stretch, lie on your side with your knees bent and your arms extended in front of you. Slowly rotate your top arm towards the ceiling while keeping your bottom arm and shoulder on the ground. This movement will create a stretch in the upper back muscles. Hold this position for a few seconds and then return to the starting position. Repeat on the other side. This exercise can help to relieve tension and stiffness in the upper back, improve posture, and increase range of motion.
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 on firm surface.
  • Position towel roll or small pillow under middle of back, as shown.
  • Reach upward with arm at side of head.
  • Roll over and repeat with other side.
  • Video Tutorial

     

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

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Reduced back pain
  • Improved posture
  • Strengthened back muscles
  • Improved circulation
  • Relaxed muscles
  • Improved breathing
  • Reduced tension and stress
  • Improved overall upper body mobility
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    When to avoid this exercise

  • Sidelying upper back stretch exercise should be avoided if you have any pre-existing injuries or conditions in your upper back, neck, or shoulders. This includes conditions such as a herniated disc, spinal stenosis, or rotator cuff injuries. It is also not recommended if you have recently had surgery in these areas. Additionally, if you experience any pain or discomfort during the exercise, it is important to stop and consult with a healthcare professional. Pregnant women should also avoid this exercise as it may put strain on the abdominal muscles. It is always important to listen to your body and avoid any exercises that may cause further injury or discomfort.
  • Precautions

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

  • Warm up before performing the exercise
  • Use a comfortable and stable surface to lie on
  • Keep your neck in a neutral position
  • Engage your core muscles
  • Avoid overstretching
  • Breathe deeply and continuously
  • Listen to your body and stop if you feel any pain
  • Do not push through any sharp or intense pain
  • Keep your shoulders relaxed
  • Gradually increase the stretch, do not force it.
  • Helpful in Diseases

  • Neck pain
  • Shoulder pain
  • Upper back pain
  • Stiffness in upper back
  • Poor posture
  • Tension headaches
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    Frequently asked questions

     


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