Forearm balance exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forearm balance )

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Name of exercise  Forearm Balance
Other names of exercise Forearm balance
Description of exercise Forearm balance exercise, also known as Pincha Mayurasana or Feathered Peacock Pose, is a challenging yoga pose that requires strength, balance, and focus. It involves balancing the body on the forearms with the legs extended upwards, resembling a forearm stand. This exercise helps to strengthen the core, arms, and shoulders while also improving balance and concentration. It can also increase blood flow to the brain, promoting mental clarity and reducing stress. Forearm balance requires proper alignment and engagement of the muscles, making it a great full-body workout. It is a challenging yet rewarding exercise that can improve overall physical and mental well-being.
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 kneeling,
  • Lean forward, placing forearms on floor in front of body.
  • Shift weight onto forearms.
  • Lift legs upward and straighten, and point toes.
  • Hold and lower.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Shoulder, Elbow & Wrist
    Type of Muscles Latissimus Dorsi, Back, Deltoid, Biceps
    Category of Exercise __
    Type of Exercise Static
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension

    Benefits of exercise

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

  • Improved core strength
  • Increased shoulder stability
  • Enhanced balance and coordination
  • Strengthened arm muscles
  • Improved posture
  • Increased upper body flexibility
  • Improved blood circulation
  • Increased mental focus and concentration
  • Improved overall body control
  • Reduced risk of injury

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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

  • Forearm balance, also known as Pincha Mayurasana, is an advanced yoga pose that requires a lot of strength, balance, and flexibility. It is not recommended for beginners or those with certain health conditions. Here are some situations in which it is best to avoid practicing this exercise:Recent injuries or surgeries: If you have recently had an injury or surgery in your arms, shoulders, or upper back, it is best to avoid forearm balance as it may put too much strain on those areas.
  • High blood pressure or heart conditions: This pose involves inversion, which can increase blood pressure and heart rate. It is not recommended for those with high blood pressure or heart conditions.
  • Neck or spinal injuries: Forearm balance puts pressure on the neck and spine, so it is not suitable for those with neck or spinal injuries.
  • Pregnancy: During pregnancy, it is best to avoid any poses that involve inversions or putting pressure on the abdomen. It is important to consult with a doctor before attempting any new exercises during pregnancy.
  • Wrist pain or carpal tunnel syndrome: This pose requires a lot of weight-bearing on the wrists, so it is not recommended for those with wrist pain or carpal tunnel syndrome.In general, it is important to listen to your body and avoid any exercises that cause pain or discomfort. If you are unsure about whether or not you should attempt forearm balance, it is best to consult with a yoga instructor or healthcare professional.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Ensure proper form and technique
  • Use a stable surface or mat
  • Avoid overexertion
  • Breathe deeply and evenly
  • Engage core muscles
  • Keep wrists in a neutral position
  • Do not hold breath
  • Avoid sudden movements
  • Listen to your body and stop if experiencing pain or discomfort

    • Helpful in Diseases

  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke
  • Spinal cord injury
  • Muscular dystrophy
  • Cerebral palsy
  • Rheumatoid arthritis
  • Osteoporosis
  • Carpal tunnel syndrome
  • Tennis elbow

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    Frequently asked questions

     

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