Prone press up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone press up )

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Name of exercise  AROM lumbar ext prone (full press ups)
Other names of exercise Prone press up
Description of exercise Prone press up exercise, also known as the “cobra” or “upward facing dog” pose in yoga, is a strengthening exercise that targets the muscles in the chest, arms, and core. To perform this exercise, start by lying face down on the floor with your palms flat on the ground, slightly wider than shoulder-width apart. Push your upper body off the ground, keeping your arms straight and your back and neck in a neutral position. Hold this position for a few seconds before slowly lowering yourself back down. This exercise can help improve upper body strength, posture, and stability, making it a great addition to any 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 face down, elbows bent, hands beside face.
  • Push up on hands, straighten elbows, keeping hips on floor.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension, Depression, Retraction

    Benefits of exercise

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

  • Improved upper body strength
  • Increased core stability
  • Better shoulder mobility
  • Reduced risk of lower back pain
  • Improved posture
  • Enhanced shoulder stability
  • Increased range of motion
  • Strengthened chest muscles
  • Improved breathing patterns
  • Enhanced overall body coordination

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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 prone press up exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this movement. This includes any back, shoulder, or neck injuries, as well as conditions such as osteoporosis or herniated discs. It is also important to avoid this exercise if you are pregnant or have recently given birth, as it puts pressure on the abdominal muscles. If you experience any pain or discomfort while performing the prone press up, it is important to stop immediately and consult with a medical professional. It is always best to consult with a doctor or physical therapist before starting any new exercise routine, especially if you have any pre-existing 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
  • Maintain proper form throughout the exercise
  • Keep your core engaged and back straight
  • Do not overextend your neck
  • Place your hands shoulder-width apart
  • Keep your elbows close to your sides
  • Do not lock your elbows at the top of the movement
  • Lower your body in a controlled manner
  • Avoid arching your lower back
  • Breathe evenly throughout the exercise

    • Helpful in Diseases

  • Back pain
  • Shoulder pain
  • Neck pain
  • Osteoporosis
  • Scoliosis
  • Spinal stenosis
  • Herniated disc
  • Arthritis
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Postural dysfunction
  • Poor posture
  • Kyphosis
  • Lordosis
  • Muscular imbalances
  • Weak core muscles
  • Poor upper body strength
  • Poor upper body stability
  • Poor upper body mobility

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    Frequently asked questions

     

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