Standing elastic low back rear twist 3 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Standing elastic low back rear twist 3 )

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Name of exercise  Resist lumbar rotn bkwd stand leg back w/elastic
Other names of exercise Standing elastic low back rear twist 3
Description of exercise Standing elastic low back rear twist exercise is a simple yet effective workout that targets the muscles in the lower back. To perform this exercise, you will need an elastic band or resistance band. Begin by standing with your feet shoulder-width apart and holding the elastic band with both hands in front of your chest. Slowly twist your torso to one side while keeping your hips and feet facing forward. Hold the position for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps to strengthen the muscles in the lower back, improve flexibility, and reduce the risk of back pain. It is a great addition to any workout routine and can be easily modified to suit different fitness levels.
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
  • Attach elastic to secure object at waist level.
  • Loop elastic around waist, pulling from the right hip.
  • Place right leg slightly backward.
  • Position arms on wall to prevent upper body from twisting.
  • Pull right hip backward.
  • Return to start position and repeat.
  • Repeat sets with left hip with left leg backward.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Rotation
    Type of Action Rotation, Extension, Circumduction

    Benefits of exercise

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

  • Improved posture
  • Increased flexibility
  • Strengthened back muscles
  • Reduced risk of back pain
  • Improved balance
  • Increased blood flow
  • Improved digestion
  • Reduced tension in the lower back
  • Improved spinal mobility
  • Increased core strength

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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

  • Standing elastic low back rear twist exercise should be avoided if you have any pre-existing back injuries or conditions such as herniated discs, sciatica, or spinal stenosis. It is also not recommended for those with chronic back pain or inflammation. Pregnant women should also avoid this exercise as it may put too much strain on the lower back. Additionally, if you experience any pain or discomfort during the exercise, it should be stopped immediately. It is important to consult with a doctor or physical therapist before attempting this exercise to ensure it is safe for your specific condition. It is always better to err on the side of caution and avoid this exercise if you are unsure about its suitability for your body.

    • 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
  • Use a stable and flat surface to stand on
  • Keep your feet shoulder-width apart
  • Engage your core muscles throughout the exercise
  • Avoid any jerky movements
  • Do not overextend your spine
  • Keep your back straight and avoid rounding your shoulders
  • Use a resistance band or elastic band with appropriate tension
  • Breathe steadily and avoid holding your breath
  • Stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • arthritis
  • back pain
  • sciatica
  • scoliosis
  • spinal stenosis

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    Frequently asked questions

     

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