Sitting table pushdown exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting table pushdown )

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Name of exercise  AROM shld uni table ADLs sit weightbearing
Other names of exercise Sitting table pushdown
Description of exercise The sitting table pushdown exercise is a strength training exercise that targets the triceps muscles in the arms. To perform this exercise, sit on a chair or bench and place your hands on the edge of a table or desk behind you. Keep your feet flat on the ground and your arms straight, then slowly lower your body by bending your elbows until your arms form a 90-degree angle. Push back up to the starting position, using your triceps to straighten your arms. This exercise can be done with body weight or by adding resistance with weights or resistance bands. It helps to improve arm strength, stability, and overall upper body muscle tone.
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
  • Sit at table with feet flat on floor, shoulder distance apart.
  • Place involved arm on chair seat next to hip with palm down.
  • Keep involved hand flat while doing activities with other arm (playing cards, wiping table, etc.).

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion
    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)

  • Builds triceps strength
  • Targets the triceps muscle specifically
  • Can be done with minimal equipment
  • Helps to improve overall upper body strength
  • Can be modified for different fitness levels
  • Can be done in a variety of positions (standing, seated, etc.)
  • Can be easily incorporated into a workout routine
  • Can help to improve muscle definition in the arms
  • Can be done with proper form to avoid injury
  • Can be a great addition to a full body workout routine

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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 sitting table pushdown exercise should be avoided if you have any pre-existing injuries or conditions that could be aggravated by this exercise. This includes shoulder, elbow, or wrist injuries, as well as any issues with your back or neck. If you experience pain or discomfort during the exercise, stop immediately and consult with a healthcare professional.Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it puts pressure on the abdominal muscles and pelvic floor.If you are a beginner or have not properly warmed up your muscles, it is best to avoid this exercise as it can be strenuous and may lead to injury.It is also important to avoid this exercise if you are not familiar with proper form and technique, as incorrect execution can also lead to injury. It is always recommended to consult with a certified fitness professional before attempting any new exercise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Proper warm-up before starting the exercise
  • Maintain proper form and posture throughout the exercise
  • Use a sturdy and stable chair or bench
  • Keep your feet flat on the ground
  • Avoid locking your elbows
  • Do not arch your back or hunch your shoulders
  • Use a comfortable weight that you can control
  • Breathe properly and do not hold your breath
  • Do not jerk or swing the weight
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • fibromyalgia
  • chronic fatigue syndrome
  • scoliosis
  • muscle atrophy
  • spinal cord injuries
  • cerebral palsy
  • multiple sclerosis
  • Parkinson’s disease
  • post-stroke rehabilitation
  • post-surgery recovery
  • cystic fibrosis

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    Frequently asked questions

     

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