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

( Standing trunk sidebend )

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Name of exercise  AROM lumbar sidebend standing
Other names of exercise Standing trunk sidebend
Description of exercise The Standing Trunk Sidebend exercise is a simple yet effective movement that targets the muscles in the sides of the torso. To perform this exercise, stand with your feet shoulder-width apart and your arms relaxed at your sides. Begin by bending your torso to one side, keeping your hips and feet facing forward. As you bend, reach your arm overhead towards the opposite side, feeling a stretch along the side of your body. Hold for a few seconds before returning to the starting position. Repeat on the other side. This exercise helps to improve core stability, increase flexibility, and strengthen the oblique muscles. It can be modified by using weights or resistance bands for added challenge.
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, arms at side.
  • Bend trunk sideways, reaching hand toward knee.
  • Return to upright position and repeat to opposite side.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Flexion, Lateral flexion, Rotation, Extension

    Benefits of exercise

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

  • Improved posture
  • Stronger core muscles
  • Increased flexibility
  • Better balance and coordination
  • Reduced risk of lower back pain
  • Improved spinal mobility
  • Toned oblique muscles
  • Improved breathing and lung capacity
  • Increased blood flow to the spine
  • Reduced risk of injury

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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 trunk sidebend exercise should be avoided if you have any pre-existing injuries or conditions in your spine, neck, or shoulders. This exercise puts a lot of strain on these areas and could worsen any existing issues. It should also be avoided if you have high blood pressure or a heart condition, as the bending motion can increase blood pressure and strain the heart. Pregnant women should also avoid this exercise, as it can put pressure on the abdominal muscles and potentially harm the baby. If you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult with a medical professional.

    • 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
  • Maintain good posture throughout the exercise
  • Engage core muscles to support the spine
  • Avoid bending too far or too quickly
  • Keep feet shoulder-width apart for stability
  • Avoid locking knees or hyperextending the spine
  • Breathe deeply and evenly during the exercise
  • Use a mirror to check form and alignment
  • Stop if you feel any pain or discomfort
  • Gradually increase intensity and range of motion over time.

    • Helpful in Diseases

  • Scoliosis
  • Osteoporosis
  • Herniated disc
  • Degenerative disc disease
  • Spinal stenosis
  • Sciatica
  • Low back pain
  • Neck pain
  • Shoulder pain
  • Poor posture

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    Frequently asked questions

     

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