Variable isometric side arm exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Variable isometric side arm )

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Name of exercise  Var iso shld abd w/elastic
Other names of exercise Variable isometric side arm
Description of exercise Variable isometric side arm exercise is a type of strength training exercise that targets the muscles in the arms, particularly the biceps and triceps. It involves holding a weight or resistance band in one hand and performing a series of isometric contractions while keeping the arm at a 90-degree angle. The intensity of the exercise can be varied by changing the weight or resistance, making it suitable for individuals of different fitness levels. This exercise helps to improve arm strength, stability, and muscular endurance. It can also be beneficial for athletes who require strong and stable arms for sports such as tennis, basketball, and boxing.
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 waist level.
  • Grasp elastic in hand, arm at side, elbow straight.
  • Hold arm slightly outward.
  • Step away from band, holding arm in same position.
  • Step back and repeat.

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    Video Tutorial

     

    Body Part Shoulder, Elbow & Wrist
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise Static
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Abduction
    Type of Action Abduction, Depression, Elevation, Extension, Flexion, Plantarflexion, Retraction

    Benefits of exercise

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

  • Improved shoulder and arm strength
  • Increased muscle endurance
  • Enhanced stability and balance
  • Targets multiple muscle groups simultaneously
  • Can be adapted for all fitness levels
  • Helps prevent shoulder injuries
  • Improves posture
  • Can be done with minimal equipment
  • Can be incorporated into a full body workout
  • Provides a challenging and effective workout for the arms and 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

  • Variable isometric side arm exercise is a type of exercise that involves holding a weight or resistance in one hand while performing a side arm movement. This exercise can be beneficial for strengthening the muscles in the arms, shoulders, and core. However, there are certain situations where it should be avoided.Firstly, if you have any existing injuries or conditions in your arms, shoulders, or core, it is best to avoid this exercise. The added weight and resistance can put strain on these areas and worsen the injury.Additionally, if you are a beginner or have not properly trained for this exercise, it is important to avoid it. This exercise requires proper form and technique to avoid injury, so it is best to build up strength and experience before attempting it.If you are pregnant, it is also recommended to avoid this exercise as it can put unnecessary strain on the abdominal muscles and potentially harm the developing baby.Lastly, if you experience any pain or discomfort during the exercise, it is best to stop and consult a medical professional before continuing. It is 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)

  • Warm up before starting the exercise
  • Keep your core engaged throughout the movement
  • Use proper form and technique
  • Avoid jerky movements
  • Breathe regularly and do not hold your breath
  • Start with light weights and gradually increase as you get comfortable
  • Keep your elbows close to your sides
  • Do not lock your elbows
  • Listen to your body and stop if you feel any pain or discomfort
  • Cool down and stretch after completing the exercise

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • muscular dystrophy
  • fibromyalgia
  • multiple sclerosis
  • Parkinson’s disease
  • stroke recovery
  • chronic obstructive pulmonary disease (COPD)
  • asthma
  • heart disease
  • diabetes
  • obesity
  • cancer
  • spinal cord injuries

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    Frequently asked questions

     

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