Standing upper back rear twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Standing upper back rear twist )

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Name of exercise  Resist trunk rotn bkwd stand w/elastic
Other names of exercise Standing upper back rear twist
Description of exercise Standing upper back rear twist is an exercise that targets the muscles in the upper back, specifically the rhomboids and trapezius. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell or resistance band in both hands. Keeping your arms straight, twist your torso to one side while pulling the weight towards your hip. Hold for a second, then return to the starting position and repeat on the other side. This exercise helps to improve upper back strength and mobility, which can improve posture and prevent back pain. It also engages the core muscles for stability and balance.
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 shoulder level.
  • Loop elastic around arm between elbow and shoulder.
  • Place chair at hips to prevent twisting at hips.
  • Face elastic and twist backward as show.
  • Return to start position and repeat.
  • Repeat sets with other arm, twisting in opposite direction.

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    Video Tutorial

     

    Body Part Chest, Lumbar
    Type of Muscles Rhomboid or Trapezius, Back
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Retraction, Extension

    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
  • Reduced risk of back pain
  • Improved spinal mobility
  • Strengthened core muscles
  • Improved circulation
  • Improved digestion
  • Reduced tension in upper back muscles

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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 upper back rear twist exercise should be avoided if you have any pre-existing back injuries or conditions, such as herniated discs or sciatica. It can put strain on the spine and exacerbate these issues. It is also not recommended for those with high blood pressure or heart problems, as it can cause a sudden increase in blood pressure. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and potentially harm the baby. If you experience any pain or discomfort while performing this exercise, it should be stopped immediately. It is always important to consult with a doctor before starting any new exercise routine.

    • 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
  • Keep your back straight and shoulders relaxed
  • Avoid jerky movements
  • Do not twist too far or force the movement
  • Breathe deeply and evenly
  • Use proper form and technique
  • Stop if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • scoliosis
  • kyphosis
  • herniated disc
  • muscle strain
  • spinal arthritis
  • thoracic outlet syndrome
  • rotator cuff injury
  • tension headaches
  • fibromyalgia
  • chronic neck pain
  • frozen shoulder

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    Frequently asked questions

     

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