Spinal stretch inter exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Spinal stretch inter )

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Name of exercise  Spinal Stretch Inter
Other names of exercise Spinal stretch inter
Description of exercise Spinal stretch is an intermediate level exercise that focuses on stretching and strengthening the muscles in the back and spine. It involves lying on your back with your knees bent and feet flat on the ground, and then slowly extending your arms and legs in opposite directions to create a gentle stretch in the spine. This exercise helps to improve flexibility, alleviate tension and pain in the back, and improve posture. It also engages the core muscles, promoting stability and balance. It is important to perform this exercise with control and to listen to your body, stopping if you feel any discomfort or pain.
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, arms straight out in front.
  • Legs should be straight and open 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.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Hip, Knee
    Type of Muscles Back, Hamstring
    Category of Exercise Streatching
    Type of Exercise Pilates
    Body Position Sitting
    Difficulty Level Medium
    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)

  • Improved flexibility
  • Increased blood flow
  • Reduced muscle tension
  • Enhanced range of motion
  • Improved posture
  • Reduced risk of injury
  • Improved balance and coordination
  • Increased core strength
  • Reduced back pain
  • Improved overall physical performance

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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

  • Spinal stretch exercises should be avoided if you have any existing spinal 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 spinal stretch exercises if you experience sharp or shooting pain in your back or legs. If you have recently undergone spinal surgery, it is best to consult with your doctor before attempting any spinal stretch exercises. Pregnant women should also avoid these exercises as they can put pressure on the abdomen and potentially harm the baby. If you are unsure about whether spinal stretch exercises are safe for you, it is always best to consult with a medical professional before incorporating them into your workout routine.

    • Precautions

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

  • Avoid jerky movements
  • Do not overstretch
  • Keep your spine aligned
  • Listen to your body
  • Do not hold your breath
  • Use proper form
  • Start with gentle stretches
  • Do not force the stretch
  • Consult a professional if you have any back issues
  • Stop if you feel pain or discomfort

    • Helpful in Diseases

  • Neck pain
  • Back pain
  • Herniated disc
  • Sciatica
  • Scoliosis
  • Spinal stenosis
  • Muscle strain
  • Nerve compression
  • Degenerative disc disease
  • Osteoarthritis
  • Fibromyalgia

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    Frequently asked questions

     

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