Stretch elbow ext exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Stretch elbow ext )

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Name of exercise  Stretch elbow ext
Other names of exercise Stretch elbow ext
Description of exercise Stretch elbow ext exercise, also known as triceps stretch, is a simple yet effective exercise for strengthening and stretching the triceps muscles in the back of the upper arm. To perform this exercise, stand tall with your feet hip-width apart and reach one arm overhead, bending at the elbow to bring your hand behind your head. Use your other hand to gently pull your elbow towards your head until you feel a stretch in your triceps. Hold for 10-15 seconds and then switch arms. This exercise helps improve range of motion in the elbow joint, reduces tension in the triceps, and can also help alleviate pain and stiffness in the upper arm. It is a great addition to any upper body 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
  • Begin with child on their back.
  • Place one hand on their upper arm to keep it stable.
  • Gently grasp wrist and forearm and gently straighten arm, moving their hand away from their shoulder until a gentle stretch is felt.
  • Hold and repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Biceps
    Category of Exercise Infant (Pedia)
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Strengthened elbow joint
  • Improved posture
  • Reduced risk of injury
  • Enhanced athletic performance
  • Improved coordination
  • Increased blood flow
  • Improved muscle balance
  • Reduced muscle tension

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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

  • Stretch elbow extension exercises should be avoided in certain situations to prevent further injury or discomfort. These include:Recent elbow injury or surgery: If you have recently injured your elbow or undergone surgery, it is important to avoid stretching exercises until your doctor gives you the go-ahead. Stretching can put strain on the healing tissues and delay the recovery process.
  • Severe elbow pain: If you are experiencing severe pain in your elbow, it is best to avoid stretching exercises. This could be a sign of an underlying condition or injury that needs to be addressed before engaging in any stretching activities.
  • Inflammation or swelling: If your elbow is swollen or inflamed, stretching can aggravate the condition and cause further discomfort. It is important to let the inflammation subside before attempting any stretching exercises.
  • Chronic elbow conditions: If you have a chronic condition such as arthritis or tendinitis, stretching exercises may not be suitable for you. It is best to consult with a healthcare professional before incorporating any new exercises into your routine.
  • Lack of proper technique: Stretching exercises should be done with proper technique to avoid causing harm to the muscles and joints. If you are unsure about the correct form, it is best to seek guidance from a professional before attempting the exercise.

    • 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
  • Use proper form and technique
  • Start with a light weight and gradually increase
  • Avoid jerky movements
  • Keep your shoulders relaxed
  • Do not lock your elbows
  • Breathe regularly throughout the exercise
  • Stop if you feel any pain or discomfort
  • Use a spotter if lifting heavy weights
  • Do not overextend your elbows.

    • Helpful in Diseases

  • tennis elbow
  • golfer’s elbow
  • arthritis
  • carpal tunnel syndrome
  • tendinitis
  • bursitis
  • cubital tunnel syndrome

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    Frequently asked questions

     

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