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

( Wall back extend )

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Name of exercise  AROM lumbar ext standing at wall
Other names of exercise Wall back extend
Description of exercise The wall back extend exercise is a simple yet effective way to improve your posture and strengthen your back muscles. To perform this exercise, stand facing a wall with your feet hip-width apart. Place your hands on the wall at shoulder height and slowly lean back, keeping your arms straight and your core engaged. Hold this position for a few seconds before returning to the starting position. Repeat for several repetitions. This exercise targets the muscles in your upper back, shoulders, and core, helping to improve your spinal alignment and reduce back pain. It can also improve your range of motion and flexibility in the upper body.
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
  • Stand facing wall.
  • Place hands on wall at shoulder level.
  • Move stomach toward wall, bending backward at waist.
  • Return to standing position, but do not use arms to help.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Retraction, Hyperextension

    Benefits of exercise

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

  • Improved posture
  • Stronger back muscles
  • Increased flexibility
  • Reduced risk of back pain
  • Improved balance and stability
  • Better spinal alignment
  • Improved athletic performance
  • Reduced tension and stress in back muscles
  • Improved circulation
  • Improved breathing

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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

  • Wall back extend exercise should be avoided if you have any existing back injuries or conditions such as herniated discs, spinal stenosis, or osteoporosis. It is also not recommended for those with chronic back pain or inflammation. Pregnant women should also avoid this exercise as it puts pressure on the lower back and abdomen. If you experience any discomfort or pain during the exercise, it is important to stop immediately and consult with a doctor or physical therapist. Additionally, if you have any other health conditions or concerns, it is best to consult with a healthcare professional before attempting this exercise. Overall, it is important to listen to your body and avoid this exercise if it causes any discomfort or exacerbates any existing conditions.

    • 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
  • Make sure the wall is sturdy and free of any objects or obstacles
  • Wear comfortable and supportive athletic shoes
  • Keep your arms and legs straight throughout the exercise
  • Engage your core muscles to maintain proper form
  • Avoid arching your back excessively
  • Do not force yourself into a deeper stretch than you are comfortable with
  • Breathe deeply and rhythmically throughout the exercise
  • Stop immediately if you feel any sharp pain or discomfort
  • Consult a doctor if you have any pre-existing medical conditions or injuries.

    • Helpful in Diseases

  • Back pain
  • Scoliosis
  • Herniated disc
  • Spinal stenosis
  • Osteoporosis
  • Sciatica
  • Postural problems
  • Muscle strain or tension
  • Arthritis
  • Fibromyalgia
  • Ankylosing spondylitis
  • Degenerative disc disease
  • Kyphosis
  • Lordosis
  • Muscle imbalances
  • Poor posture
  • Neck pain
  • Shoulder pain

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    Frequently asked questions

     

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