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

( Variable isometric front arm )

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Name of exercise  Var iso shld flx w/elastic
Other names of exercise Variable isometric front arm
Description of exercise The Variable Isometric Front Arm Cross Exercise is a strength training exercise that targets the muscles in the arms, chest, and shoulders. It involves holding a resistance band or cable in front of the body, with one arm crossing over the other in an X shape. The position is held for a specific amount of time, usually around 10-15 seconds, before switching arms. This exercise is called “variable” isometric because the resistance can be adjusted by using different levels of tension in the band or cable. This exercise is great for building upper body strength and can be modified for different fitness levels by adjusting the resistance.
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.
  • Keep arm at side.
  • Step away from band, holding arm in same position.
  • Step back and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise Static
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Increased shoulder and arm strength
  • Improved stability and balance
  • Enhanced muscle definition
  • Improved posture
  • Increased range of motion
  • Improved coordination
  • Can be done without equipment
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Can be incorporated into a full body workout

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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 Variable Isometric Front Arm Cross exercise should be avoided if you have any pre-existing shoulder injuries or pain. This exercise puts a lot of strain on the shoulder joint and can exacerbate any existing issues. It is also not recommended for individuals with high blood pressure or heart conditions, as the isometric hold can cause a spike in blood pressure. Pregnant women should also avoid this exercise, as it can put unnecessary pressure on the abdomen. If you have any doubts or concerns about your ability to perform this exercise safely, it is best to consult with a doctor or physical therapist before attempting it.

    • 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
  • Maintain proper form and technique throughout the exercise
  • Avoid locking the elbows
  • Do not hold your breath during the exercise
  • Start with lighter weights and gradually increase the resistance
  • Keep your shoulders relaxed and avoid shrugging
  • Do not overextend your arms
  • Keep your core engaged and maintain a neutral spine
  • Do not swing your arms or use momentum to complete the movement
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Parkinson’s
  • Arthritis
  • Cerebral Palsy
  • Multiple Sclerosis
  • Muscular Dystrophy
  • Fibromyalgia
  • Chronic Fatigue Syndrome

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    Frequently asked questions

     

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