Supine ceiling punch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine ceiling punch )

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Name of exercise  AROM shld protract uni supine
Other names of exercise Supine ceiling punch
Description of exercise Supine ceiling punch exercise is a core strengthening exercise that targets the abdominal muscles, specifically the rectus abdominis. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head with your elbows pointing out to the sides. Engage your core and lift your head, neck, and shoulders off the floor. As you exhale, punch one arm towards the ceiling while keeping the other hand behind your head. Alternate arms and continue punching towards the ceiling, focusing on maintaining a stable core and controlled movements. This exercise helps to improve core stability, posture, and overall abdominal strength.
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, elbow straight, arm straight up.
  • Move arm up toward ceiling.
  • Return to start position and repeat.
  • Leave uninvolved arm at side.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction, Elevation, Depression, Retraction

    Benefits of exercise

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

  • Core strengthening
  • Improved upper body strength
  • Increased shoulder stability
  • Enhanced coordination
  • Improved posture
  • Increased range of motion
  • Improved breathing control
  • Improved balance
  • Strengthened chest muscles
  • Improved overall fitness level

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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 Supine ceiling punch exercise should be avoided if you have any pre-existing neck or shoulder injuries. This exercise involves lying on your back and punching towards the ceiling, which can put strain on these areas and potentially worsen any existing injuries. It should also be avoided if you have any conditions such as osteoporosis or arthritis, as the repetitive punching motion can be too strenuous for the joints and bones. If you experience any pain or discomfort during this exercise, it is important to stop immediately and seek medical advice. Additionally, pregnant women or individuals with high blood pressure or heart problems should avoid this exercise as it can increase blood pressure and strain on the heart.

    • Precautions

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

  • Use a comfortable mat or cushioned surface to prevent discomfort or injury.
  • Ensure proper form and technique to avoid strain on the neck and shoulders.
  • Start with a light weight and gradually increase as strength improves.
  • Keep the elbows slightly bent to avoid hyperextension.
  • Breathe evenly and avoid holding your breath.
  • Keep the core engaged throughout the exercise to support the spine.
  • Avoid jerky or sudden movements to prevent injury.
  • Do not punch too high or too low to avoid strain on the shoulders.
  • Take breaks and rest if you feel any pain or discomfort.
  • Consult a doctor or physical therapist before performing this exercise if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Shoulder instability
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Shoulder arthritis
  • Shoulder dislocation
  • Thoracic outlet syndrome

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    Frequently asked questions

     

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