Sitting side bend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting side bend )

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Name of exercise  AROM thoracic sidebend
Other names of exercise Sitting side bend
Description of exercise Sitting side bend exercise is a simple and effective workout that targets the core muscles, specifically the obliques. To perform this exercise, sit on the floor with your legs extended in front of you and your hands clasped behind your head. Slowly bend to one side, keeping your back straight and your abs engaged. Hold the stretch for a few seconds before returning to the starting position. Repeat on the other side. This exercise helps improve flexibility, balance, and posture, while also toning and strengthening the abdominal muscles. It can be done at any fitness level and is a great addition to any workout routine.
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 good posture.
  • Place arms behind head.
  • Slowly bend to one side.
  • Return to upright and repeat to the other side.

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    Video Tutorial

     

    Body Part Chest, Abdominal
    Type of Muscles Latissimus Dorsi, Abdominal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Flexion, Lateral flexion, Rotation

    Benefits of exercise

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

  • Improved flexibility
  • Stronger core muscles
  • Better posture
  • Reduced risk of back pain
  • Improved balance
  • Increased range of motion
  • Improved breathing
  • Toned oblique muscles
  • Improved spinal health
  • Reduced tension in neck and shoulders

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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 side bend exercise should be avoided if you have any current or previous injuries or pain in your neck, back, or shoulders. It is also not recommended if you have any underlying medical conditions such as osteoporosis or arthritis that may be aggravated by this movement. Pregnant women should also avoid this exercise as it puts pressure on the abdominal muscles and can cause discomfort. If you experience dizziness, lightheadedness, or any other adverse effects during the exercise, stop immediately and consult with a healthcare professional. It is important to listen to your body and avoid any exercises that cause pain or discomfort. Always consult with a doctor or physical therapist 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)

  • Warm up properly before starting the exercise
  • Maintain proper form and posture throughout the exercise
  • Do not force the stretch too far
  • Breathe deeply and regularly
  • Avoid jerky or sudden movements
  • Keep your neck and shoulders relaxed
  • Do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Use a mat or cushion for support if needed
  • Consult a professional trainer before attempting the exercise if you have any existing injuries or medical conditions.

    • Helpful in Diseases

  • Scoliosis
  • Spinal stenosis
  • Herniated disc
  • Osteoarthritis
  • Degenerative disc disease
  • Chronic lower back pain

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    Frequently asked questions

     

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