Double elastic shoulder punch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double elastic shoulder punch )

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Name of exercise  Resist shld protract bil stand w/elastic
Other names of exercise Double elastic shoulder punch
Description of exercise Double elastic shoulder punch exercise is a strengthening exercise that targets the muscles in the shoulders and upper back. It involves using resistance bands or elastic bands to perform a punching motion, which helps to improve shoulder stability and increase muscle strength. To perform this exercise, stand with your feet shoulder-width apart and hold one end of the band in each hand. Keep your elbows bent at 90 degrees and your arms parallel to the floor. Punch forward with both arms simultaneously, keeping your shoulders down and back. Slowly return to the starting position and repeat for several repetitions. This exercise is great for improving overall shoulder strength and can be modified to suit different fitness levels.
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
  • Attach elastic to secure object at shoulder height.
  • Face away, grasp elastic in hands with elbows straight, arms in front, as shown.
  • Push arms forward.
  • Return to start position.

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    Video Tutorial

    https://www.youtube.com/watch?v=NTBOHqdVdII%26pp=ygUMI3JvdGF0b3JiYW5k

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing, Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Abduction, Flexion, Extension, Circumduction

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased strength in shoulder muscles
  • Better posture
  • Enhanced upper body coordination
  • Improved stability in shoulder joint
  • Increased range of motion in shoulders
  • Improved sports performance
  • Reduced risk of shoulder injuries
  • Improved overall upper body strength
  • Improved muscular endurance in shoulders

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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 Double elastic shoulder punch exercise should be avoided if you have a shoulder injury or pain, as it can aggravate the condition. It is also not recommended for individuals with a history of shoulder dislocation or instability. If you have any existing shoulder or neck problems, it is best to consult with a healthcare professional before attempting this exercise. Additionally, pregnant women or those with high blood pressure should avoid this exercise as it involves rapid movements and could potentially be harmful. It is important to listen to your body and stop the exercise if you experience any discomfort or pain. Always start with proper warm-up and stretching exercises before attempting any new workout routine.

    • 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 lighter weights and gradually increase as strength improves
  • Keep your core engaged throughout the exercise
  • Avoid arching your back or hunching your shoulders
  • Keep your elbows slightly bent and close to your body
  • Do not jerk or swing the weights
  • Breathe properly, exhale when punching and inhale when returning to starting position
  • Do not overextend your arms or shoulders
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Frozen shoulder
  • Rotator cuff injury
  • Shoulder impingement
  • Bursitis
  • Tendinitis
  • Arthritis
  • Tennis elbow
  • Golfer’s elbow
  • Cervical radiculopathy

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    Frequently asked questions

     

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