Crane exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Crane )

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Name of exercise  Crane
Other names of exercise Crane
Description of exercise Crane exercise, also known as the crow pose, is a challenging yoga pose that requires strength, balance, and focus. To perform this exercise, one must start in a squatting position with their hands planted firmly on the ground. Then, they lift their hips up and shift their weight onto their hands, bending their elbows and bringing their knees to rest on the backs of their upper arms. The goal is to balance the body on the hands, with the feet lifted off the ground. This pose strengthens the arms, wrists, and core muscles, while also improving balance and concentration. It is a great way to challenge the body and mind while also building strength and flexibility.
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 standing.
  • Lean forward, bending knees, placing palms on floor slightly wider than hip distance, elbows straight.
  • Place insides of thighs against outside of upper arms.
  • Lean forward, tighten abdominal muscles and shift weight to arms.
  • Hold and repeat.

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    Video Tutorial

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    Body Part Abdominal, Shoulder, Elbow & Wrist
    Type of Muscles Deltoid, Biceps, Triceps, Forearm
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Abduction, Elevation, Depression, Retraction, Circumduction

    Benefits of exercise

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

  • Improved upper body strength
  • Increased muscle tone
  • Improved balance and coordination
  • Increased flexibility
  • Strengthened core muscles
  • Improved posture
  • Reduced risk of injury
  • Improved focus and concentration
  • Enhanced joint stability
  • Increased overall body strength

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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 Crane exercise, also known as the Crow pose, is a challenging yoga pose that requires a high level of strength and balance. It is important to avoid this exercise if you have any existing injuries or medical conditions that may be aggravated by the pose. This includes wrist, shoulder, or back injuries, as well as conditions such as high blood pressure, glaucoma, or vertigo. It is also not recommended for pregnant women or individuals with a history of heart problems. Additionally, beginners or those with limited upper body strength should avoid attempting this pose until they have built up their strength and balance through other exercises. It is always important to listen to your body and consult with a medical professional before attempting any new exercise, especially one as advanced as the Crane pose.

    • Precautions

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

  • The beginner may need to keep elbows slightly bent.

    • Helpful in Diseases

  • Arthritis
  • Back pain
  • Knee pain
  • Shoulder pain
  • Neck pain
  • Carpal tunnel syndrome
  • Tendinitis
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Osteoporosis
  • Scoliosis
  • Herniated disc
  • Sciatica
  • Frozen shoulder
  • Rotator cuff injuries

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    Frequently asked questions

     

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