Supine elastic D1 pull down exercise : How to do, Benefits, Side Effects, Uses, Precautions

Supine elastic D1 pull down : How to do, Benefits, Side Effects, Uses, Precautions ( Supine elastic D1 pull down )

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Name of exercise  Resist shld diag D1 ext supine w/elastic
Other names of exercise Supine elastic D1 pull down
Description of exercise The supine elastic D1 pull down exercise is a strengthening exercise that targets the muscles in the upper body, particularly the back, shoulders, and arms. It involves lying on your back on a flat surface and using an elastic band or resistance band to perform a pulling motion in a diagonal direction, starting from the opposite shoulder and ending at the hip on the same side. This exercise helps improve upper body strength, stability, and coordination, making it beneficial for athletes and individuals looking to improve their overall fitness. It can also be modified to target specific muscle groups and can be easily incorporated into a workout routine.
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 knees bent.
  • Attach elastic to secure object as shown.
  • Grasp elastic with hand at opposite shoulder, palm inward.
  • Pull arm down and across body, ending in palm up.
  • Return to start position and repeat.

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    Video Tutorial

    EX914/YTB/Link

     

    Body Part Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid, Triceps
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Diagonal
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

    EX914/T1(ME/1)

  • Improved upper body strength
  • Increased range of motion
  • Enhanced core stability
  • Improved posture
  • Increased shoulder stability
  • Strengthened back muscles
  • Improved grip strength
  • Increased muscle endurance
  • Improved coordination
  • Reduced risk of injury

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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

  • Supine elastic D1 pull down exercise should be avoided if you have any injuries or pain in your shoulders, arms, or upper back. It is also not recommended for those with a history of shoulder or neck problems. If you have any pre-existing conditions such as arthritis or osteoporosis, it is important to consult with a doctor before attempting this exercise. Additionally, pregnant women and individuals with high blood pressure should avoid this exercise as it can put strain on the upper body. If you experience any discomfort or pain while performing this exercise, stop immediately and seek medical advice. It is always 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)

  • Use proper form and technique
  • Start with a light resistance band
  • Keep your core engaged
  • Avoid jerky or sudden movements
  • Breathe regularly
  • Keep your arms and shoulders relaxed
  • Do not arch your back
  • Use a stable and secure anchor point for the band
  • Avoid overstretching the band
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Shoulder instability
  • Frozen shoulder
  • Biceps tendinitis
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • Thoracic outlet syndrome
  • Cervical radiculopathy
  • Thoracic spine dysfunction
  • Lumbar spine dysfunction
  • Scoliosis
  • Kyphosis
  • Lordosis
  • Chronic neck pain
  • Whiplash injuries
  • Headaches
  • Postural imbalances
  • Muscle imbalances
  • Poor posture
  • Upper body muscle weakness

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    EX914/FAQ/1

     

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