Standing back extension exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Standing back extension )

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Name of exercise  AROM lumbar ext standing
Other names of exercise Standing back extension
Description of exercise The standing back extension exercise is a simple yet effective movement that targets the muscles in the back, particularly the erector spinae muscles. To perform this exercise, stand with your feet shoulder-width apart and your arms at your sides. Slowly bend backwards from your waist, keeping your knees straight and your head and neck in a neutral position. Hold this position for a few seconds, then return to the starting position. This exercise helps to improve posture, strengthen the back muscles, and increase flexibility in the spine. It can be done as part of a warm-up or as a standalone exercise to help alleviate back pain and improve overall back health.
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
  • Stand with feet shoulder distance apart.
  • Place hands on hips as shown.
  • Arch backwards.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension

    Benefits of exercise

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

  • Improved posture
  • Strengthened back muscles
  • Increased flexibility
  • Reduced back pain
  • Improved balance and coordination
  • Improved core strength
  • Improved athletic performance
  • Improved spinal stability
  • Reduced risk of injury
  • Improved overall body alignment

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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 Standing back extension exercise should be avoided if you have any existing back injuries or conditions such as herniated discs, spinal stenosis, or osteoporosis. This exercise puts pressure on the spine and can aggravate these conditions, leading to further pain and discomfort. It should also be avoided if you are pregnant, as the added weight and strain on the back could be harmful. If you experience any pain or discomfort during the exercise, it is important to stop immediately and seek medical advice. It is always best to consult with a doctor or physical therapist before starting any new exercise routine, especially if you have a history of back problems.

    • Precautions

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

  • Perform at rate of one arch per second.

    • Helpful in Diseases

  • Herniated disc
  • Sciatica
  • Degenerative disc disease
  • Spondylolisthesis
  • Spinal stenosis
  • Osteoporosis
  • Ankylosing spondylitis
  • Kyphosis
  • Lordosis

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    Frequently asked questions

     

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