Elastic longsitting rows exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic longsitting rows )

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Name of exercise  Resist shld retract bil (seated rows) w/elastic
Other names of exercise Elastic longsitting rows
Description of exercise Elastic longsitting rows is a resistance training exercise that targets the back muscles, specifically the latissimus dorsi and rhomboids. It involves sitting on the floor with legs extended and feet placed on an elastic band. The band is then held with both hands and pulled towards the chest, simulating a rowing motion. This exercise helps to improve posture, strengthen the back muscles, and increase overall upper body strength. It can also be modified by adjusting the tension of the band or using different hand positions. Elastic longsitting rows are a great addition to any workout routine and can be done at home or in the gym.
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
  • Sit with legs straight in front.
  • Place elastic around feet, holding in hands, as shown.
  • Pull back on elastic squeezing shoulder blades together, maintaining your back position.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Rhomboid or Trapezius, Back, Deltoid, Biceps
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Horizontal Abduction
    Type of Action Retraction, Depression, Elevation

    Benefits of exercise

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

  • Improved upper back strength
  • Increased shoulder stability
  • Improved posture
  • Strengthened core muscles
  • Improved grip strength
  • Increased pulling strength
  • Improved overall upper body strength
  • Reduced risk of shoulder injuries
  • Improved balance and coordination
  • Increased muscle endurance

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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

  • Elastic longsitting rows is an exercise that involves sitting on the floor with legs extended and pulling on an elastic band attached to the feet while rowing the arms. This exercise can be beneficial for improving upper body strength and flexibility. However, there are certain situations where it should be avoided.Firstly, if you have any existing injuries or conditions affecting your shoulders, wrists, or back, it is best to avoid this exercise as it can put strain on these areas. Additionally, if you are pregnant or have recently given birth, this exercise should be avoided as it can put pressure on the abdominal muscles.Furthermore, if you are a beginner or have limited mobility, it is important to start with simpler exercises before attempting elastic longsitting rows. This exercise requires proper form and technique to avoid injury, so it is not recommended for those who are new to working out.Lastly, if you experience any pain or discomfort while performing this exercise, it is best to stop and consult a healthcare professional before continuing. It is important to listen to your body and avoid any exercises that may cause harm.

    • 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
  • Use a resistance band that is appropriate for your strength level
  • Keep your back straight and core engaged throughout the movement
  • Do not let the resistance band snap back quickly
  • Avoid jerky movements and maintain a controlled pace
  • Keep your elbows close to your sides
  • Do not overextend your arms or shoulders
  • Breathe evenly and do not hold your breath
  • Use proper form and technique to avoid injury
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Elastic longsitting rows exercise is helpful in scoliosis
  • kyphosis
  • lordosis
  • muscle strain
  • arthritis
  • osteoporosis
  • fibromyalgia
  • chronic back pain

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    Frequently asked questions

     

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