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

( Sitting trunk extension )

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Name of exercise  AROM thoracic ext sit
Other names of exercise Sitting trunk extension
Description of exercise Sitting trunk extension exercise is a simple yet effective movement that helps strengthen the muscles in your back and core. To perform this exercise, sit on a chair with your feet flat on the ground and your hands behind your head. Slowly lean back from your hips while keeping your back straight, until you feel a stretch in your abdominal muscles. Hold this position for a few seconds before returning to the starting position. This exercise can also be modified by using a resistance band or weights to increase the difficulty. Regularly incorporating sitting trunk extension exercise into your workout routine can improve posture, reduce back pain, and enhance overall core strength.
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 in short chair with trunk supported and bent slightly forward.
  • Begin with neck bent forward, fingers interlaced lightly behind neck, elbows forward.
  • Arch trunk backward while bringing elbows to midline, and extending neck to neutral.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar
    Type of Muscles Rhomboid or Trapezius, Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension

    Benefits of exercise

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

  • Improved posture
  • Strengthened back muscles
  • Increased core stability
  • Reduced risk of back pain
  • Improved balance and coordination
  • Increased flexibility in the spine
  • Improved breathing and lung capacity
  • Enhanced athletic performance
  • Improved digestion
  • Reduced stress and tension in the back muscles

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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

  • Sitting trunk extension exercises should be avoided if you have any pre-existing back or spine injuries or conditions, such as herniated discs, spinal stenosis, or osteoporosis. These exercises can put additional strain on the spine and may worsen your condition. It is also important to avoid these exercises if you are experiencing acute back pain, as they can aggravate the pain and potentially cause further injury. If you have any concerns or doubts about your ability to perform these exercises safely, it is best to consult with a healthcare professional before attempting them. Additionally, if you feel any discomfort or pain while performing these exercises, it is important to stop immediately and seek medical advice.

    • 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 mat or cushion to support your lower back
  • Keep your feet firmly planted on the ground
  • Engage your core muscles throughout the exercise
  • Do not arch your back too far
  • Avoid jerky or sudden movements
  • Breathe in a controlled manner
  • Start with small movements and gradually increase range of motion
  • Stop if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing back or spine conditions.

    • Helpful in Diseases

  • low back pain
  • spinal stenosis
  • spondylolisthesis
  • osteoporosis
  • sciatica
  • degenerative disc disease
  • herniated disc
  • lumbar strain
  • ankylosing spondylitis
  • sacroiliac joint dysfunction
  • kyphosis
  • scoliosis
  • postural dysfunction

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    Frequently asked questions

     

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