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

Supine side bend : How to do, Benefits, Side Effects, Uses, Precautions ( Supine side bend )

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Name of exercise  Grav- hip hike supine
Other names of exercise Supine side bend
Description of exercise Supine side bend is a stretching exercise that targets the muscles on the side of the body, including the obliques, quadratus lumborum, and latissimus dorsi. To perform this exercise, lie on your back with your legs extended and arms by your sides. Slowly bend your knees and bring them towards your chest, while keeping your feet flat on the ground. Then, gently lower your legs to one side, trying to touch your knee to the ground. Hold this position for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps improve flexibility, mobility, and can also alleviate lower back pain.
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
  • Lie on back.
  • Keep knees straight.
  • Slide hip upward toward shoulder as high as possible.
  • Return to start position and repeat.

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    Video Tutorial

    EX1351/YTB/Link

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AAROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Flexion, Lateral flexion, Rotation, Abduction

    Benefits of exercise

    EX1351/T1(ME/1)

  • Increases flexibility
  • Strengthens core muscles
  • Improves posture
  • Relieves tension in the spine
  • Stretches the hips and thighs
  • Enhances balance and stability
  • Targets oblique muscles
  • Can be modified for all fitness levels
  • Can be done without equipment
  • Can improve breathing and lung capacity

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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 supine side bend exercise should be avoided if you have any pre-existing back or neck injuries, as it puts strain on these areas. It is also not recommended for those with osteoporosis or any other bone-related conditions, as it can increase the risk of fractures. Pregnant women should also avoid this exercise, as it can be uncomfortable and potentially harmful for the baby. If you have any recent surgery or medical procedures in the abdominal area, it is best to avoid this exercise until you have fully recovered. It is important to listen to your body and consult with a healthcare professional before attempting any new exercises, especially if you have any underlying health conditions.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • A pillow case under feet to reduce friction.

    • Helpful in Diseases

  • low back pain
  • sciatica
  • herniated disc
  • scoliosis
  • kyphosis
  • lordosis
  • muscle strain
  • muscle imbalance
  • fibromyalgia
  • osteoarthritis
  • ankylosing spondylitis

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    EX1351/FAQ/1

     

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