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

( Standing backbend )

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Name of exercise  Standing Backbend
Other names of exercise Standing backbend
Description of exercise Standing backbend is a yoga exercise that involves bending the spine backwards while standing upright. It is a great way to increase flexibility and strength in the back, shoulders, and legs. To perform this exercise, stand with your feet hip-width apart and place your hands on your lower back. Slowly arch your back, lifting your chest towards the ceiling and keeping your arms straight. Hold this pose for a few breaths, then slowly return to the starting position. This exercise helps to improve posture, relieve tension in the back, and open up the chest and shoulders. It can also be modified to a deeper backbend by bringing the hands to the floor and lifting the legs off the ground.
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 hands on back of hips as shown.
  • Push hips forward and arch back and neck backwards.
  • Hold and repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar
    Type of Muscles Pectoral , Back
    Category of Exercise __
    Type of Exercise Static
    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
  • Increased flexibility
  • Strengthened back muscles
  • Improved balance
  • Improved circulation
  • Increased core strength
  • Improved spinal health
  • Increased energy
  • Improved mood
  • Improved 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 standing backbend exercise should be avoided if you have any current or previous injuries to your back, neck, or shoulders. It should also be avoided if you have any conditions such as osteoporosis, spinal stenosis, or herniated discs. Pregnant women should also avoid this exercise as it puts pressure on the abdominal muscles and can be dangerous for the baby. If you experience dizziness, vertigo, or have a history of fainting, it is best to avoid this exercise as it involves bending backwards and may cause your blood pressure to drop. If you are unsure about your ability to perform this exercise safely, it is best to consult with a healthcare professional before attempting it.

    • 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
  • Use a stable surface to perform the exercise
  • Keep your feet hip-width apart and firmly planted on the ground
  • Engage your core muscles to support your back
  • Avoid arching your back too far beyond your comfortable range of motion
  • Keep your head and neck in a neutral position
  • Do not hold your breath while performing the exercise
  • Use your arms for support and balance
  • Stop immediately if you experience any pain or discomfort
  • Consult a trainer or medical professional before attempting the exercise if you have any pre-existing back or neck injuries.

    • Helpful in Diseases

  • back pain
  • scoliosis
  • osteoporosis
  • herniated disc
  • kyphosis
  • lordosis
  • spinal stenosis
  • fibromyalgia
  • multiple sclerosis
  • rheumatoid arthritis

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    Frequently asked questions

     

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