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

( Table trunk side bend )

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Name of exercise  Stretch thoracic sidebend w/person
Other names of exercise Table trunk side bend
Description of exercise Table trunk side bend is a simple yet effective exercise that targets the oblique muscles in the abdomen. To perform this exercise, you will need a sturdy table or bench. Begin by standing next to the table with your feet shoulder-width apart. Place one hand on the table and extend your other arm above your head. Slowly bend your torso towards the table, keeping your arm extended. Hold this position for a few seconds and then return to the starting position. Repeat on the other side. This exercise helps to strengthen the core and improve balance and stability. It can also help to reduce lower back pain and improve posture.
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 side with towel roll under upper back as shown, shoulders off edge of bed or table, arms over head.
  • Other person stabilizes the low back by placing hands at hips.
  • Subject gradually stretches off of edge of surface.

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    Video Tutorial

     

    Body Part Chest, Abdominal
    Type of Muscles Latissimus Dorsi, Abdominal
    Category of Exercise __
    Type of Exercise __
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Side Bend
    Type of Action Flexion, Side bend, Rotation

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better balance
  • Toned obliques
  • Improved posture
  • Strengthened back muscles
  • Increased range of motion
  • Improved spinal stability
  • Engages multiple muscle groups
  • Can be modified for different fitness levels

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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 Table trunk side bend exercise should be avoided if you have any existing back or neck injuries, as it puts strain on these areas. It should also be avoided if you experience any pain or discomfort during the exercise. Additionally, if you have any medical conditions such as osteoporosis or arthritis, it is best to consult with a doctor before attempting this exercise. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and potentially harm the baby. It is important to listen to your body and avoid any exercises that cause discomfort or pain to prevent further injury.

    • Precautions

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

  • Warm up before starting the exercise
  • Keep your back straight throughout the exercise
  • Use a stable table or surface to hold onto
  • Start with small movements and gradually increase intensity
  • Do not overextend or push beyond your comfort level
  • Keep your feet shoulder-width apart for balance
  • Engage your core muscles to support your back
  • Breathe evenly and do not hold your breath
  • Stop if you feel any pain or discomfort
  • Consult a doctor or physical therapist if you have any pre-existing back conditions.

    • Helpful in Diseases

  • spinal stenosis
  • herniated disc
  • degenerative disc disease
  • scoliosis
  • osteoarthritis
  • ankylosing spondylitis
  • spinal muscle strain
  • spinal nerve compression
  • lumbar radiculopathy
  • sciatica

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    Frequently asked questions

     

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