Sit up arms out exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sit up arms out )

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Name of exercise  AROM lumbar flx (crunches) straight legs low level
Other names of exercise Sit up arms out
Description of exercise Sit up arms out is a core strengthening exercise that targets the abdominal muscles, chest, and shoulders. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Place your arms straight out above your head, keeping them parallel to the ground. Engage your core and slowly lift your upper body off the ground, reaching your arms towards your toes. Hold this position for a few seconds before slowly lowering back down to the starting position. This exercise helps to improve posture, increase upper body strength, and tone the abdominal muscles. It can be modified by holding a weight or resistance band for added challenge.
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 back with knees straight, and arm placed in front of trunk.
  • Your legs should not be held down.
  • Raise shoulders up until they clear the floor.
  • Continue by bending your body until reaching a full sitting position.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

  • Increased core strength
  • Improved posture
  • Strengthened upper back muscles
  • Toned arms
  • Improved balance
  • Increased flexibility
  • Improved coordination
  • Strengthened abdominal muscles
  • Improved stability
  • Increased muscle endurance

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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 up arms out exercise should be avoided if you have any pre-existing back or neck injuries or conditions such as herniated discs, spinal stenosis, or osteoporosis. This exercise puts a lot of strain on the spine and can exacerbate these conditions, leading to further injury or pain. It is also not recommended for pregnant women or individuals with high blood pressure, as it can increase intra-abdominal pressure and put strain on the cardiovascular system. If you experience any discomfort or pain while performing this exercise, it is important to stop immediately and consult a healthcare professional. It is always important to listen to your body and avoid any exercises that may cause harm 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 starting the exercise
  • Maintain proper form throughout the exercise
  • Keep your core engaged
  • Do not arch your back
  • Avoid jerky movements
  • Breathe properly
  • Use a mat or cushion for support
  • Do not strain your neck or shoulders
  • Start with a low number of reps and gradually increase
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Shoulder pain
  • Back pain
  • Poor posture
  • Scoliosis
  • Kyphosis
  • Lordosis
  • Osteoporosis
  • Arthritis
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke
  • Spinal cord injuries
  • Muscular dystrophy
  • Cerebral palsy
  • Chronic obstructive pulmonary disease (COPD)
  • Asthma
  • Emphysema
  • Chronic bronchitis
  • Heart disease
  • Diabetes
  • Obesity
  • Anxiety
  • Depression

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    Frequently asked questions

     

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