Inward towel pull exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Inward towel pull )

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Name of exercise  AROM ankle ever w/towel
Other names of exercise Inward towel pull
Description of exercise The inward towel pull exercise is a simple yet effective way to strengthen the muscles in your upper back and shoulders. To perform this exercise, you will need a small towel or resistance band. Start by standing with your feet shoulder-width apart and hold the towel in front of you with your arms extended. Then, pull the towel towards your chest, squeezing your shoulder blades together. Hold for a few seconds and then slowly release. Repeat for several repetitions. This exercise helps improve posture, increase upper body strength, and reduce the risk of shoulder injuries. It can be easily incorporated into your workout routine or done as a standalone exercise.
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
  • Place towel on smooth floor or plexiglass.
  • Place foot on floor.
  • Move towel outward using foot.

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    Video Tutorial

    https://support.google.com/youtube/thread/283289290/nothing-below-the-video-will-load-comments-suggested-videos-channel-name-video-description-etc?hl=en

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Supination
    Type of Action Flexion, Supination, Depression, Retraction, Circumduction, Extension

    Benefits of exercise

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

  • Improved grip strength
  • Increased forearm muscle activation
  • Enhanced upper back and shoulder muscle development
  • Improved posture
  • Reduced risk of shoulder injuries
  • Improved pulling strength and power
  • Increased muscle endurance
  • Improved overall upper body strength
  • Increased muscle stability and control
  • Improved muscle balance and symmetry

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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 inward towel pull exercise should be avoided if you have any pre-existing shoulder or elbow injuries. This exercise puts a lot of strain on these joints and can exacerbate any existing issues. It should also be avoided if you experience any pain or discomfort during the exercise, as this can be a sign of an underlying injury. Additionally, if you have any chronic conditions such as arthritis or osteoporosis, it is best to consult with a doctor before attempting this exercise. It is important to listen to your body and avoid any exercises that may cause harm or worsen existing conditions. It is always better to err on the side of caution and choose alternative exercises that are more suitable for your physical abilities and limitations.

    • 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 towel with a good grip and appropriate length
  • Keep your back straight and engage your core throughout the exercise
  • Avoid jerking or pulling too hard on the towel
  • Start with light resistance and gradually increase as you get comfortable
  • Keep your shoulders relaxed and avoid shrugging them
  • Breathe properly and avoid holding your breath
  • Avoid locking your elbows or hyperextending your arms
  • Keep your feet firmly planted on the ground
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Arthritis
  • Rotator cuff injury
  • Frozen shoulder
  • Tendinitis
  • Shoulder impingement syndrome
  • Bursitis

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    Frequently asked questions

     

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