Tall extend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Tall extend )

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Name of exercise  AROM lumbar alt shld flx/knee ext supine
Other names of exercise Tall extend
Description of exercise Tall extend exercise is a simple yet effective movement that helps improve posture, strengthen the core, and increase overall flexibility. To perform this exercise, stand with your feet hip-width apart and your arms at your sides. Inhale deeply and reach your arms overhead, lengthening your spine and engaging your abdominal muscles. As you exhale, slowly lower your arms back to your sides. Repeat this movement for several repetitions, focusing on maintaining a tall and straight posture throughout. This exercise can be modified by adding weights or incorporating a slight bend in the knees. It is a great addition to any workout routine and can be done anywhere with minimal equipment.
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 with knees bent.
  • Maintain neutral spine.
  • Extend knee while lifting opposite arm overhead.
  • Lower knee and arm back to start position.
  • Repeat with other knee and arm.
  • Continue alternating.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Hyperextension, Abduction, Elevation

    Benefits of exercise

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

  • Improved posture
  • Increased flexibility
  • Strengthened core muscles
  • Better balance and coordination
  • Reduced risk of injury
  • Improved blood circulation
  • Increased height (for younger individuals)
  • Improved athletic performance
  • Reduced back pain
  • Enhanced overall body strength

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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

  • Tall extend exercises, also known as overhead extensions or tricep extensions, are a popular exercise for targeting the triceps muscles. However, there are certain situations when it is best to avoid this exercise. Firstly, if you have any pre-existing shoulder or elbow injuries, it is important to avoid tall extend exercises. This exercise puts a lot of strain on these joints and can worsen any existing injuries. Additionally, if you are a beginner or new to strength training, it is best to avoid tall extend exercises. This exercise requires proper form and technique to avoid injury, and beginners may not have the necessary strength or stability to perform it correctly. Lastly, if you are experiencing any pain or discomfort during the exercise, it is important to stop and consult with a medical professional. Pain is your body’s way of telling you that something is wrong, and pushing through it can lead to further injury. In summary, if you have any pre-existing injuries, are new to strength training, or experience pain during the exercise, it is best to avoid tall extend exercises to prevent injury and promote safe and effective workouts.

    • 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
  • Maintain proper form and posture throughout
  • Do not overextend or strain your back
  • Breathe evenly and avoid holding your breath
  • Start with a lower weight and gradually increase
  • Keep your feet firmly planted on the ground
  • Engage your core muscles to support your back
  • Use a spotter for heavier weights
  • Avoid jerky movements
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • Osteoporosis
  • Arthritis
  • Scoliosis
  • Chronic back pain
  • Poor posture
  • Sciatica
  • Herniated disc
  • Spinal stenosis
  • Fibromyalgia
  • Multiple sclerosis
  • 1Parkinson’s disease
  • 1
  • Cerebral palsy
  • 1
  • Muscular dystrophy
  • 1
  • Stroke
  • 1
  • Chronic obstructive pulmonary disease (COPD)
  • 1
  • Asthma
  • 1
  • Chronic fatigue syndrome
  • 1
  • Depression
  • 1
  • Anxiety
  • 20. Insomnia.

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    Frequently asked questions

     

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