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

( Standing side bend )

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Name of exercise  Stretch Iliocostalis stand
Other names of exercise Standing side bend
Description of exercise The standing side bend exercise is a simple yet effective movement that targets the obliques, or side abdominal muscles. To perform this exercise, stand with your feet hip-width apart and your arms at your sides. Begin by reaching one arm up and over your head, bending your torso to the side. Keep your hips and feet stable as you feel a stretch in the opposite side of your body. Hold for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps improve core stability, balance, and posture, while also toning and strengthening the side muscles of the abdomen.
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 against wall.
  • Cross arms overhead.
  • Bend trunk to side, keeping shoulders and arms against wall.
  • Keep both feet on floor.
  • Return to start position and bend to opposite.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Latissimus Dorsi, Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Side bend exercise does Flexion and Extension.

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better posture
  • Reduced risk of back pain
  • Strengthened oblique muscles
  • Improved balance
  • Increased range of motion
  • Improved spinal mobility
  • Better coordination
  • Enhanced athletic 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

  • The Standing side bend exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this movement. This includes injuries to the neck, back, or shoulders, as well as conditions such as osteoporosis or arthritis. It is also important to avoid this exercise if you experience dizziness or vertigo, as the movement can exacerbate these symptoms. Pregnant women should also avoid this exercise, as it can put pressure on the abdominal muscles and potentially harm the baby. If you are unsure about whether this exercise is safe for you, 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 starting the exercise
  • Keep your feet shoulder-width apart
  • Engage your core muscles throughout the exercise
  • Avoid bending your knees excessively
  • Keep your back straight and avoid arching
  • Do not overextend your neck
  • Breathe evenly and do not hold your breath
  • Do not jerk or make sudden movements
  • Use a mirror to check your form
  • Stop if you experience any pain or discomfort

    • Helpful in Diseases

  • Back pain
  • Sciatica
  • Scoliosis
  • Herniated disc
  • Osteoporosis
  • Spinal stenosis
  • Muscle strain

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    Frequently asked questions

     

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