Elastic arm clock exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic arm clock )

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Name of exercise  Resist shld Clock Exercise Diag
Other names of exercise Elastic arm clock
Description of exercise Elastic arm clock exercise is a simple yet effective workout that targets the arms, shoulders, and back muscles. It involves using an elastic band or resistance band to mimic the movements of a clock. The exercise starts with the arms extended straight in front of the body, holding onto the band. The band is then pulled upwards, downwards, and outwards in a circular motion, resembling the hands of a clock. This exercise helps to improve arm strength, shoulder stability, and posture. It can be modified for different fitness levels by adjusting the resistance of the band. Regular practice of elastic arm clock exercise can lead to toned and stronger arms.
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
  • Hold elastic in both hands.
  • Visualize a clock where 12:00 is to above and 6:00 in toward the floor.
  • Pull elastic to 3 and 9.
  • Pull elastic to 1 and 7.
  • Pull elastic to 11 and 5.
  • Pull elastic to 12 and 6.
  • Switch lead arm and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Abduction, Diagonal, Horizontal Abduction, Horizontal Abduction
    Type of Action Flexion, Extension, Supination, Pronation, Circumduction, Abduction, Adduction, Elevation, Depression, Retraction

    Benefits of exercise

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

  • Increased flexibility
  • Improved muscle strength
  • Better posture
  • Enhanced coordination
  • Reduced risk of injury
  • Increased blood circulation
  • Improved balance
  • Improved range of motion
  • Reduced stress and tension
  • Increased energy levels

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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 arm clock exercise should be avoided if you have any pre-existing shoulder, elbow, or wrist injuries. It puts strain on these joints and can worsen the injury. It is also not recommended for individuals with arthritis or other joint conditions. If you have any pain or discomfort during the exercise, it is important to stop immediately and consult a doctor. Additionally, pregnant women and individuals with high blood pressure should avoid this exercise as it can increase blood pressure and put strain on the abdominal muscles. It is always best to consult with a healthcare professional before starting any new exercise routine, 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 proper exercise mat or cushioned surface
  • Keep your back straight and core engaged
  • Do not hyperextend your arms or shoulders
  • Start with slow, controlled movements
  • Avoid jerky or sudden movements
  • Do not force your body beyond your limit
  • Breathe evenly throughout the exercise
  • Keep your neck relaxed and in line with your spine
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Carpal tunnel syndrome
  • Tendinitis
  • Tennis elbow
  • Golfer’s elbow
  • Rotator cuff injury
  • Frozen shoulder
  • Bursitis
  • Shoulder impingement syndrome
  • Muscle strain
  • Repetitive strain injury
  • Rheumatoid arthritis

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    Frequently asked questions

     

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