Sit up folded arm exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sit up folded arm )

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Name of exercise  AROM lumbar flx (crunches) straight legs mid level
Other names of exercise Sit up folded arm
Description of exercise Sit up folded arm exercise is a popular and effective core strengthening exercise that targets the abdominal muscles. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Cross your arms over your chest, with your hands touching your shoulders. Engage your core and use your abdominal muscles to lift your upper body off the ground, keeping your feet and lower back on the ground. Slowly lower yourself back down to the starting position. This exercise helps improve core stability, posture, and can also help tone and strengthen the abdominal muscles. It is important to maintain proper form and avoid straining your neck during this exercise.
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 arms crossed on chest.
  • 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 Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Elevation, Reposition

    Benefits of exercise

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

  • Core strength
  • Improved posture
  • Increased abdominal muscle definition
  • Better balance and stability
  • Enhanced athletic performance
  • Improved back health
  • Increased flexibility
  • Improved digestion
  • Strengthened hip flexors
  • Improved overall body strength

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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 folded arm exercise, also known as the abdominal crunch, is a popular exercise for strengthening the core muscles. However, there are certain situations where it is best to avoid this exercise:If you have a history of back or neck injuries: The Sit up folded arm exercise puts a lot of strain on the spine, which can be dangerous for those with pre-existing back or neck issues.
  • Pregnancy: During pregnancy, the abdominal muscles are already under a lot of strain, and the Sit up folded arm exercise can put additional pressure on the abdomen, which can be harmful to both the mother and the baby.
  • Recent abdominal surgery: If you have had any recent abdominal surgery, it is best to avoid this exercise until you have fully healed and have received clearance from your doctor.
  • Hernia: If you have a hernia, the Sit up folded arm exercise can worsen the condition and cause discomfort. It is best to consult with your doctor before attempting this exercise.
  • Shoulder injuries: The Sit up folded arm exercise also puts stress on the shoulders, so if you have a shoulder injury, it is best to avoid this exercise or modify it to avoid aggravating the injury.In general, it is important to listen to your body and avoid any exercise that causes pain or discomfort. If you are unsure about whether the Sit up folded arm exercise is safe for you, it is best to consult with a healthcare professional before attempting it.

    • 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
  • Keep your back straight throughout the exercise
  • Engage your core muscles
  • Do not strain your neck or shoulders
  • Place your feet firmly on the ground
  • Use a proper mat or cushion for support
  • Do not hold your breath
  • Do not overextend your arms
  • Keep a slow and controlled pace
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • back pain
  • muscle stiffness
  • sciatica
  • spondylitis
  • fibromyalgia
  • frozen shoulder
  • carpal tunnel syndrome
  • kyphosis
  • lordosis
  • scoliosis
  • herniated disc
  • spinal stenosis
  • lumbar pain
  • cervical pain
  • thoracic pain
  • shoulder pain
  • neck pain
  • shoulder impingement syndrome
  • rotator cuff injury
  • bursitis
  • tendinitis
  • tennis elbow
  • golfer’s elbow

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    Frequently asked questions

     

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