Spinal stretch beg exercise is a simple and effective way to stretch and strengthen the muscles of your spine. It involves lying on your back with your knees bent and feet flat on the ground. Slowly raise your arms above your head and reach towards the ceiling, keeping your shoulders and neck relaxed. Hold this position for a few seconds and then lower your arms back down. Repeat this movement several times, focusing on the stretch in your spine. This exercise can help improve flexibility, relieve tension and improve posture. It is also a great way to warm up before other exercises or to cool down after a workout.
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 back straight, hands at side on floor.
Bend knees slightly and open legs slightly wider than hips. Keep toes pointed up.
Exhale and bend forward rounding back one segment at a time, starting from the neck downward.
Inhale and return to upright position one segment at a time from the low back up to neck.
Repeat
–
Video Tutorial
Body Part
Chest, Lumbar
Type of Muscles
Back
Category of Exercise
Streatching
Type of Exercise
Pilates
Body Position
Sitting
Difficulty Level
Low
Direction of Exercise
Flextion
Type of Action
Rotation, Flexion, Extension
Benefits of exercise
According to scientific research, this exercise helps in the body per below(ME/1)
Spinal stretch beg exercise should be avoided in certain situations to prevent injury and discomfort. These include:Recent spinal injury or surgery: If you have recently had a spinal injury or surgery, it is important to avoid spinal stretch beg exercise until you have fully recovered and have been cleared by your doctor.
Severe back pain: If you are experiencing severe back pain, it is best to avoid spinal stretch beg exercise as it may aggravate your condition and cause further discomfort.
Osteoporosis: Individuals with osteoporosis should avoid spinal stretch beg exercise as it puts pressure on the spine and can increase the risk of fractures.
Pregnancy: Pregnant women should avoid spinal stretch beg exercise as it can put strain on the abdominal muscles and potentially harm the developing baby.
Herniated disc: If you have a herniated disc, spinal stretch beg exercise can put pressure on the affected area and worsen the condition.
Spinal stenosis: People with spinal stenosis, a narrowing of the spinal canal, should avoid spinal stretch beg exercise as it can compress the nerves and cause pain.
Any other medical condition: If you have any other medical condition that affects your spine, it is best to consult with your doctor before attempting spinal stretch beg exercise.In summary, it is important to listen to your body and avoid spinal stretch beg exercise if you have any underlying spinal issues or medical conditions that may be aggravated by this exercise. Always consult with your doctor or a certified fitness professional 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 attempting the exercise
Ensure proper form and technique
Start with gentle stretches and gradually increase intensity
Avoid overstretching or pushing beyond your limits
Listen to your body and stop if you feel any pain or discomfort
Use a mat or soft surface to protect your spine
Engage your core muscles to support your spine
Breathe deeply and evenly throughout the exercise
Do not hold your breath or strain your neck
Consult a doctor if you have any pre-existing back or spine conditions.
