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| Other names of exercise |
Tall genie |
| Description of exercise |
The Tall genie exercise is a stretching and strengthening exercise that focuses on improving posture and increasing flexibility. It involves standing tall with the feet hip-width apart and the arms raised above the head, as if reaching for the sky like a genie. From this position, the individual then slowly bends at the waist to one side, reaching the arm towards the floor while keeping the other arm extended upwards. This stretch is held for a few seconds before returning to the starting position and repeating on the other side. The Tall genie exercise helps to lengthen the spine, open up the chest and shoulders, and improve overall body alignment. Regular practice can lead to improved posture, reduced back pain, and increased range of motion. |
| 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. |
|
Tall kneel with arms crossed over chest.
Slowly lean back four to eight inches, keeping back and trunk straight.
Return to start position and repeat.
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Video Tutorial
https://www.youtube.com/watch?v=mRcbXjQze7A%26pp=ygUJI3ZpZGVsaW5r
| Body Part |
Abdominal, Knee |
| Type of Muscles |
Abdominal, Quadriceps |
| Category of Exercise |
__ |
| Type of Exercise |
__ |
| Body Position |
Kneeling |
| Difficulty Level |
Medium |
| Direction of Exercise |
Flextion |
| Type of Action |
Abduction, Elevation, Extension, Circumduction |
Benefits of exercise
According to scientific research, this exercise helps in the body per below(ME/1)
Improved posture
Increased flexibility
Strengthened core muscles
Improved balance and coordination
Increased muscle tone
Improved joint mobility
Reduced risk of injury
Improved circulation
Increased energy levels
Improved overall physical fitness
When to avoid this exercise
It is important to avoid the Tall genie exercise if you have any existing back or shoulder injuries. This exercise involves lifting your arms overhead and holding them in a static position, which can put strain on these areas and potentially worsen any pre-existing conditions. Additionally, if you experience dizziness or have a history of vertigo, it is best to avoid this exercise as it involves looking up and may cause discomfort. Pregnant women should also avoid this exercise as it can put strain on the abdominal muscles and potentially harm the baby. It is always important to consult with a doctor or certified fitness professional before attempting any new exercises, especially if you have any underlying health concerns.
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 technique
Start with lighter weights and gradually increase
Keep your core engaged throughout
Breathe properly and do not hold your breath
Avoid locking your knees or elbows
Do not arch your back
Use a spotter if necessary
Avoid jerky or sudden movements
Stop immediately if you feel any pain or discomfort
Helpful in Diseases
Scoliosis
Arthritis
Osteoporosis
Spinal stenosis
Herniated disc
Sciatica
Degenerative disc disease
Fibromyalgia
Chronic back pain
Postural imbalances
Muscle imbalances
Poor posture
Neck pain
Shoulder pain
Hip pain
Knee pain
Ankle pain
Plantar fasciitis
Bunions
Flat feet
Achilles tendinitis
Shin splints
IT band syndrome
Patellofemoral pain syndrome
Tennis elbow
Golfer’s elbow
Carpal tunnel syndrome
Thoracic outlet syndrome
Rotator cuff injuries
Frozen shoulder
Bursitis
Tendinitis
Impingement syndrome
Thoracic kyphosis
Lumbar lordosis
Cervical lordosis
Kyphoscoliosis
Osteoarthritis
Rheumatoid arthritis
Gout
Lupus
Multiple sclerosis
Parkinson’s disease
Stroke
Cerebral palsy
Spinal cord injury
Traumatic brain injury
Muscular dystrophy
Spina bifida
Cerebral palsy
Down syndrome
Autism spectrum disorders
Developmental delays
Chronic fatigue syndrome
Fibromyalgia
Depression
Anxiety
Stress-related disorders
Insomnia
Chronic pain
Post-surgical rehabilitation
Post-injury rehabilitation
Post-stroke rehabilitation
Post-hip replacement rehabilitation
Post-knee replacement rehabilitation
Post-shoulder surgery rehabilitation
Post-spinal surgery rehabilitation
Post-fracture rehabilitation
Post-dislocation rehabilitation
Post-sprain rehabilitation
Post-strain rehabilitation
Post-whiplash rehabilitation
Post-concussion rehabilitation
Post-chemotherapy rehabilitation
Post-radiation therapy rehabilitation
Post-mastectomy rehabilitation
Post-hysterectomy rehabilitation
Post-prostatectomy rehabilitation
Post-partum rehabilitation
Pelvic floor dysfunction
Incontinence
Prolapse
Erectile dysfunction
Infertility
Pregnancy-related musculoskeletal pain
Diastasis recti
Pelvic girdle pain
Pubic symphysis dysfunction
Round ligament pain
Sciatica
Carpal tunnel syndrome
De Quervain’s tenosynovitis
Pregnancy-related fatigue
Pregnancy-related insomnia
Pregnancy-related anxiety
Pregnancy-related depression
Gestational diabetes
Preeclampsia
Postpartum depression.
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