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

( Sitting side trunk stretch )

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Name of exercise  Stretch Quadratus lumborum side sit
Other names of exercise Sitting side trunk stretch
Description of exercise The Sitting Side Trunk Stretch is a simple yet effective exercise that targets the muscles in your side body, particularly the obliques. To perform this exercise, sit on the floor with your legs extended in front of you. Cross your right leg over your left and place your right hand on the floor behind you for support. Then, reach your left arm up and over your head, bending at the waist to stretch your side body. Hold this position for a few seconds, then switch sides. This exercise helps to improve flexibility and mobility in the side body, and can also help alleviate tension and tightness in the lower back.
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
  • Side sit with legs to right.
  • Bring left foot to inside of right thigh and sit upright as shown.
  • Grasp right calf with right hand and place left arm overhead.
  • Turn trunk slightly to right and side bend to right.
  • Return to start position and repeat.
  • Repeat stretch in other direction as well.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

  • Increased flexibility
  • Improved posture
  • Relieves tension in the lower back
  • Strengthens oblique muscles
  • Stretches hip flexors
  • Reduces risk of back pain
  • Enhances balance and stability
  • Increases blood flow to the spine
  • Can be done anywhere
  • Can be modified for all fitness levels

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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 trunk stretch exercise should be avoided if you have any existing injuries or pain in your back, hips, or shoulders. It is also not recommended for those with osteoporosis or any other bone-related conditions. If you experience any discomfort or pain while performing this exercise, stop immediately and consult with a doctor or physical therapist. Additionally, pregnant women and individuals with high blood pressure should avoid this exercise as it can put strain on the abdominal muscles and increase blood pressure. It is important to listen to your body and avoid any exercises that may cause harm or aggravate pre-existing conditions.

    • 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
  • Use a stable and comfortable surface to sit on
  • Keep your back straight throughout the exercise
  • Avoid overstretching or pushing beyond your limits
  • Breathe deeply and evenly during the stretch
  • Do not hold your breath
  • Engage your core muscles to support your spine
  • Avoid any sudden jerky movements
  • Stop if you feel any pain or discomfort
  • Consult a professional if you have any existing injuries or medical conditions

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Hip pain
  • Piriformis syndrome
  • Herniated disc
  • Sacroiliac joint dysfunction
  • Scoliosis
  • Spinal stenosis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Muscle tension or tightness in the hips or lower back
  • Postural imbalances
  • Sports injuries affecting the lower back or hips.

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    Frequently asked questions

     

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