Sitting Upper back cat exercise : How to do, Benefits, Side Effects, Uses, Precautions

Sitting Upper back cat : How to do, Benefits, Side Effects, Uses, Precautions ( Sitting Upper back cat )

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Name of exercise  AROM thoracic (upper) ext sit
Other names of exercise Sitting Upper back cat
Description of exercise The Sitting Upper back cat exercise is a simple and effective way to strengthen and stretch your upper back muscles. To perform this exercise, sit on a chair with your feet flat on the floor and your hands resting on your thighs. Begin by arching your back, bringing your shoulder blades together and looking up towards the ceiling. Hold this position for a few seconds, then slowly round your back, pushing your shoulder blades apart and looking down towards your belly button. Repeat this movement for several repetitions, focusing on engaging your upper back muscles. This exercise can help improve posture, relieve tension in the upper back, and increase flexibility.
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 tall in a chair with hands on thighs.
  • Press down on thighs and straighten or slightly arch upper back.
  • Do not arch low back and do not bend neck backward.
  • Relax and repeat.

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    Video Tutorial

    EX3145/YTB/Link

     

    Body Part Chest
    Type of Muscles Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Extension, Retraction, Depression, Elevation, Reposition

    Benefits of exercise

    EX3145/T1(ME/1)

  • Improved posture
  • Increased flexibility
  • Reduced back pain
  • Strengthened core muscles
  • Improved balance
  • Increased range of motion
  • Improved spinal alignment
  • Reduced tension in neck and shoulders
  • Improved breathing
  • Increased blood flow to upper body

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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 upper back cat exercise is a great way to improve posture and strengthen the muscles in your upper back. However, there are certain situations when it may be best to avoid this exercise.Firstly, if you have any pre-existing injuries or conditions in your upper back, it is important to consult with a healthcare professional before attempting this exercise. They can advise you on whether it is safe for you to do and provide modifications if needed.Additionally, if you experience any pain or discomfort during the exercise, it is best to stop and reassess your form or consult with a professional.Finally, if you are pregnant or have recently given birth, it is important to avoid this exercise as it can put strain on the abdominal muscles and pelvic floor. It is best to consult with a healthcare professional for safe and appropriate exercises during this time.

    • Precautions

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

  • Warm up before starting the exercise
  • Maintain proper posture throughout the exercise
  • Avoid jerky movements
  • Breathe deeply and evenly
  • Start with slow and controlled movements
  • Do not force your body beyond its limits
  • Keep your neck and shoulders relaxed
  • Engage your core muscles
  • Use a stable and comfortable chair
  • Consult a doctor if you have any pre-existing back or neck injuries.

    • Helpful in Diseases

  • Poor posture
  • Neck pain
  • Shoulder pain
  • Upper back pain

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    EX3145/FAQ/1

     

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