Elastic arm out w/pillow exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic arm out w/pillow )

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Name of exercise  Resist shld ER uni stand (abd 45) w/elastic
Other names of exercise Elastic arm out w/pillow
Description of exercise The elastic arm out with pillow exercise is a simple yet effective workout that targets the upper body muscles, specifically the arms, shoulders, and chest. To perform this exercise, you will need an elastic band and a pillow. Begin by standing with your feet shoulder-width apart and holding the elastic band in both hands. Place the pillow between your hands and extend your arms out in front of you. Slowly pull the elastic band apart, keeping your arms straight, until the band is stretched across your chest. Hold for a few seconds, then release and return to the starting position. This exercise helps improve arm and shoulder strength, as well as posture and stability. It can be modified to suit different fitness levels by adjusting the tension of the elastic band.
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.
  • Place pillow between elbow and body.
  • Grasp elastic in hand, elbow bent to 90.
  • Rotate arm outward and return.
  • Slowly return to start position 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, Sitting
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Abduction, Circumduction, Extension, Elevation, Reposition

    Benefits of exercise

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

  • Improved range of motion
  • Increased flexibility
  • Strengthened arm muscles
  • Improved posture
  • Reduced tension in shoulders and neck
  • Improved circulation
  • Improved balance and coordination
  • Reduced risk of injury
  • Can be done anywhere
  • Can be modified for different fitness 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 out with pillow exercise should be avoided if you have any existing shoulder or arm injuries or pain. It is also not recommended for individuals with unstable or weak shoulders, as it may put too much strain on the joint. Additionally, if you have any neck or back issues, this exercise may exacerbate those problems. It is important to listen to your body and stop the exercise if you experience any discomfort or pain. It is always best to consult with a doctor or physical therapist before beginning 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
  • Use a firm and supportive pillow
  • Maintain proper form and posture throughout the exercise
  • Start with a low resistance band and gradually increase as needed
  • Avoid jerky or sudden movements
  • Do not overextend or hyperextend the arm
  • Keep the elbow slightly bent
  • Breathe evenly and do not hold your breath
  • Stop immediately if you experience any pain or discomfort
  • Consult a professional if you have any existing injuries or medical conditions.

    • Helpful in Diseases

  • Arthritis
  • Fibromyalgia
  • Carpal tunnel syndrome
  • Tendinitis
  • Bursitis
  • Rotator cuff injuries
  • Frozen shoulder
  • Tennis elbow
  • Golfers elbow
  • Repetitive strain injuries

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    Frequently asked questions

     

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