Sit back exercise : How to do, Benefits, Side Effects, Uses, Precautions

Sit back : How to do, Benefits, Side Effects, Uses, Precautions ( Sit back )

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Name of exercise  AROM lumbar flx eccentrics (sit backs)
Other names of exercise Sit back
Description of exercise Sit back exercise is a simple yet effective exercise that involves sitting on a chair or bench and engaging the core muscles to strengthen and tone them. To perform this exercise, sit on the edge of a chair with your feet flat on the ground and your hands on your thighs. Slowly lean back, keeping your back straight and engaging your core muscles. Hold this position for a few seconds before returning to the starting position. This exercise helps to improve posture, increase core strength, and reduce lower back pain. It can be done anywhere and is suitable for people of all fitness levels.
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
  • Sit with knees bent.
  • Cross arms over chest.
  • Tighten abdominal muscles.
  • Slowly sit back.
  • If feet come off floor, stop.
  • Return and repeat.

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    Video Tutorial

    EX1910/YTB/Link

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Flexion, Supination, Circumduction, Extension

    Benefits of exercise

    EX1910/T1(ME/1)

  • Improved posture
  • Stronger core muscles
  • Increased flexibility
  • Reduced back pain
  • Improved balance
  • Better breathing
  • Improved digestion
  • Increased energy
  • Improved focus and concentration
  • Reduced stress and tension

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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 Sit back exercise, also known as the Hip Hinge, is a popular exercise that involves bending at the hips while keeping the back straight. This exercise is great for strengthening the muscles in the lower back, glutes, and hamstrings. However, there are some situations where it may be best to avoid this exercise. Firstly, if you have a history of lower back pain or injury, it is important to consult with a medical professional before attempting this exercise. The Sit back exercise puts a significant amount of stress on the lower back, so it may aggravate existing conditions. Additionally, if you have poor flexibility in your hamstrings or hips, it is important to work on improving your flexibility before attempting this exercise. Otherwise, you may end up putting unnecessary strain on your muscles and joints. Lastly, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may put too much pressure on your pelvic floor. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • Precautions

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

  • Warm up before starting the exercise
  • Maintain proper posture
  • Keep your feet flat on the floor
  • Engage your core muscles
  • Do not arch your back
  • Do not strain your neck
  • Breathe evenly throughout the exercise
  • Start with a comfortable range of motion
  • Avoid jerky or sudden movements
  • Stop if you experience any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Back pain
  • Sciatica
  • Fibromyalgia
  • Scoliosis
  • Herniated disc
  • Spinal stenosis
  • Degenerative disc disease
  • Muscle strain
  • Muscle tension
  • Ankylosing spondylitis
  • Kyphosis
  • Lordosis
  • Spinal cord injury
  • Multiple sclerosis
  • Parkinson’s disease
  • Posture-related issues

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    EX1910/FAQ/1

     

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