Elastic overhead hammer exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic overhead hammer )

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Name of exercise  Resist wrist ulnar dev w/elastic (hammering)
Other names of exercise Elastic overhead hammer
Description of exercise The Elastic overhead hammer exercise is a full-body workout that targets the arms, shoulders, back, and core muscles. It involves using an elastic band or resistance band to mimic the movement of swinging a hammer overhead. To perform this exercise, stand with your feet shoulder-width apart and hold the band with both hands, palms facing down. Keeping your arms straight, raise them overhead and then bring them down in a controlled motion, mimicking the movement of hammering a nail. This exercise helps to improve strength, stability, and coordination in the upper body while also engaging the core muscles. It can be modified for different fitness levels by adjusting the resistance of the band.
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 slightly above shoulder level.
  • Grasp elastic in involved hand as shown.
  • Hold arm up, elbow slightly bent, palm inward.
  • Face away from elastic.
  • Move arm forward slightly while bending wrist forward in a hammering fashion.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Triceps, Forearm
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing, Sitting
    Difficulty Level Medium
    Direction of Exercise Extenstion, Ulnar Deviation
    Type of Action Extension, Circumduction, Elevation

    Benefits of exercise

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

  • Improved shoulder stability
  • Increased upper body strength
  • Enhanced grip strength
  • Improved coordination and balance
  • Increased power and explosiveness
  • Improved muscle endurance
  • Reduced risk of shoulder injuries
  • Improved posture
  • Can be modified for different fitness levels
  • Can be done with minimal equipment

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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 Elastic overhead hammer exercise should be avoided if you have any pre-existing shoulder injuries or pain. This exercise puts a significant amount of strain on the shoulder joint, which can aggravate existing injuries or lead to new ones. It should also be avoided if you have any conditions that affect your balance or coordination, as this exercise requires good balance and control to perform safely. Additionally, if you are new to exercise or have not properly warmed up, it is best to avoid this exercise as it can be quite challenging and may increase the risk of injury. Always consult with a healthcare professional 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 a suitable weight of elastic band
  • Keep your feet shoulder-width apart
  • Maintain proper posture
  • Avoid locking your elbows
  • Keep your wrists straight
  • Keep your shoulders relaxed
  • Do not swing the band too hard
  • Breathe evenly throughout the exercise
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Tendonitis
  • Carpal tunnel syndrome
  • Tennis elbow
  • Golfer’s elbow
  • Rotator cuff injuries

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    Frequently asked questions

     

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