Pulley arm hyperextension exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pulley arm hyperextension )

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Name of exercise  Resist shld ext uni stand w/pulley
Other names of exercise Pulley arm hyperextension
Description of exercise Pulley arm hyperextension exercise is a strength training exercise that targets the muscles in the back, specifically the erector spinae muscles. It involves using a pulley machine or resistance band to perform a controlled backward movement of the upper body, while keeping the arms straight and parallel to the ground. This exercise helps to improve posture, strengthen the back muscles, and prevent lower back pain. It also engages the core muscles for stability and can be modified to target different areas of the back. Proper form and control are important to prevent injury and maximize the benefits of this exercise.
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
  • Secure pulley at waist level as shown.
  • Grasp handle and pull arm backwards keeping elbow straight.
  • Return to start position.

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    Video Tutorial

    https://www.youtube.com/watch?v=qPYzvaj0ffY%26pp=ygUMI2h5cGVyZXh0ZW5k

     

    Body Part Shoulder
    Type of Muscles Latissimus Dorsi, Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension

    Benefits of exercise

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

  • Strengthening of back muscles
  • Improved posture
  • Increased core stability
  • Improved balance and coordination
  • Reduced risk of back pain and injury
  • Enhanced athletic performance
  • Improved flexibility and range of motion
  • Targeted muscle activation in the lower back
  • Increased muscle endurance
  • Can be modified for different fitness levels and goals

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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 Pulley arm hyperextension exercise should be avoided if you have any pre-existing shoulder or back injuries. This exercise puts a lot of strain on these areas and can worsen any existing conditions. It is also not recommended for those with weak core muscles or poor posture as it can put additional stress on the spine. Pregnant women should also avoid this exercise as it can cause discomfort and potential harm to the developing baby. If you experience any pain or discomfort during this exercise, it is important to stop immediately and consult with a medical professional. It is always best to consult with a doctor or certified trainer before attempting any new exercise, especially if you have any underlying health 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
  • Use proper form and technique
  • Start with a light weight and gradually increase as you become comfortable with the movement
  • Keep your core engaged throughout the exercise
  • Avoid jerky or sudden movements
  • Do not hyperextend your back
  • Use a spotter if needed
  • Do not hold your breath, remember to breathe consistently
  • Stop immediately if you experience any pain or discomfort
  • Consult a professional trainer before attempting the exercise.

    • Helpful in Diseases

  • Scoliosis
  • Spinal stenosis
  • Herniated disc
  • Osteoporosis
  • Degenerative disc disease
  • Spinal arthritis

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    Frequently asked questions

     

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