Sitting reach down exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting reach down )

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Name of exercise  AROM vestib head trunk moving sit
Other names of exercise Sitting reach down
Description of exercise Sitting reach down exercise is a simple and effective stretch that targets the hamstrings, lower back, and glutes. To perform this exercise, sit on the floor with your legs extended straight out in front of you. Keep your back straight and core engaged. Slowly reach forward with your arms, keeping your chest lifted and shoulders relaxed. You should feel a stretch in the back of your legs and lower back. Hold this position for 10-15 seconds and then release. Repeat for 3-4 sets. This exercise can help improve flexibility, reduce lower back pain, and increase blood flow to the muscles. It can be modified for different fitness levels by adjusting the intensity and duration of the 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
  • Sit on edge of chair.
  • Lean forward and pick up an object on ground.
  • Sit up.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Shoulder
    Type of Muscles Abdominal, Back, Deltoid
    Category of Exercise Balance, Cardio Pulmo Strengthening
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Plantarflexion

    Benefits of exercise

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

  • Increased flexibility
  • Improved posture
  • Strengthened lower back muscles
  • Reduced risk of lower back pain
  • Improved balance
  • Increased blood flow to lower body
  • Increased range of motion in hips and hamstrings
  • Improved coordination
  • Strengthened core muscles
  • Improved athletic performance

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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 sitting reach down exercise should be avoided if you have any existing injuries or pain in your back, shoulders, or hips. It is also not recommended for those with high blood pressure or heart problems, as it can put strain on the cardiovascular system. Pregnant women should also avoid this exercise, as it can put pressure on the abdomen and potentially harm the baby. If you experience dizziness or lightheadedness while performing this exercise, stop immediately and consult with a doctor. Additionally, if you have any discomfort or pain during the exercise, it is important to stop and seek medical advice. It is always best to consult with a healthcare professional before starting any new exercise routine.

    • Precautions

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

  • The first few days move slowly. Gradually speed up day by day.

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Osteoporosis
  • Ankylosing spondylitis
  • Fibromyalgia
  • Arthritis
  • Muscle strains
  • Sports injuries
  • Postural imbalances

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    Frequently asked questions

     

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