Sphinx exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sphinx )

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Name of exercise  Stretch lumbar ext prone (sphinx)
Other names of exercise Sphinx
Description of exercise Sphinx exercise is a yoga pose that involves lying on your stomach with your arms stretched out in front of you and your legs extended behind you. The pose resembles the mythical creature, the Sphinx, which is often depicted with the body of a lion and the head of a human. This pose helps to strengthen the back muscles, improve posture, and open up the chest and shoulders. It also helps to stretch and lengthen the spine, relieving tension and promoting flexibility. Sphinx exercise is often used in yoga and other fitness routines as a way to improve core strength, balance, and overall body awareness.
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
  • Lie face down.
  • Place elbows on floor, resting chin in hands.
  • Relax back and buttocks muscles.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Retraction, Depression, Elevation, Hyperextension

    Benefits of exercise

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

  • Increased core strength
  • Improved posture
  • Enhanced balance and stability
  • Strengthened back muscles
  • Toned glutes and hamstrings
  • Improved flexibility in the spine
  • Reduced lower back pain
  • Improved digestion and circulation
  • Increased energy and alertness
  • Improved overall body awareness

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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 Sphinx exercise is a popular core strengthening exercise that involves holding a plank position on your forearms and toes while keeping your body in a straight line. However, there are certain situations where it may be best to avoid this exercise. Firstly, if you have any pre-existing injuries or conditions that affect your wrists, shoulders, or lower back, it is important to consult with a doctor or physical therapist before attempting the Sphinx exercise. Additionally, if you are pregnant or have recently given birth, it may be best to avoid this exercise as it can put strain on the abdominal muscles and pelvic floor. Lastly, if you are experiencing any pain or discomfort while performing the Sphinx exercise, it is important to stop and reassess your form or seek guidance from a fitness professional.

    • 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
  • Keep the neck and shoulders relaxed
  • Engage the core muscles throughout the exercise
  • Do not overextend the back
  • Breathe evenly and deeply
  • Start with small movements and gradually increase range of motion
  • Avoid jerky or sudden movements
  • Listen to your body and stop if you feel pain or discomfort
  • Keep the hips and legs relaxed
  • Use a yoga mat or cushion for added support and comfort

    • Helpful in Diseases

  • asthma
  • bronchitis
  • chronic obstructive pulmonary disease (COPD)
  • cystic fibrosis
  • emphysema
  • lung cancer
  • pneumonia

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    Frequently asked questions

     

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