Side push down tubing exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side push down tubing )

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Name of exercise  Resist shld IR/abd w/elastic
Other names of exercise Side push down tubing
Description of exercise Side push down tubing exercise is a resistance training exercise that targets the muscles in the arms, specifically the triceps. It involves using a resistance band or tubing and performing a pushing motion with the arms to work the muscles on the back of the upper arm. To perform this exercise, one must stand with feet shoulder-width apart, holding the resistance band in one hand with the other hand supporting the elbow. The arm is then extended out to the side, pushing the band down towards the thigh. This exercise helps to strengthen and tone the triceps, improve arm strength and stability, and can be modified for different fitness levels by adjusting the resistance of the 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 behind body.
  • Grasp elastic in hand.
  • Place arm to side, elbow bent and supported on bolster or arm of chair.
  • Pull hand forward and down.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Abduction, Elevation, Depression, Retraction

    Benefits of exercise

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

  • Builds tricep strength
  • Targets the lateral head of the tricep
  • Improves overall arm definition
  • Can be done with minimal equipment
  • Can be modified for different fitness levels
  • Increases muscle endurance
  • Helps with pushing and pulling movements
  • Can be used for rehab or injury prevention
  • Can be done with resistance bands for variety
  • Can be incorporated into full body workouts

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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

  • Side push down tubing exercise should be avoided if you have any shoulder or elbow injuries, as this exercise puts pressure on these joints. It is also not recommended for individuals with chronic pain or inflammation in the shoulders or elbows. Additionally, if you have any pre-existing conditions such as arthritis or osteoporosis, it is important to consult with a healthcare professional before performing this exercise. Pregnant women or individuals with balance issues should also avoid this exercise, as it requires stability and could potentially cause injury. It is always important to listen to your body and avoid any exercise that causes discomfort or pain.

    • 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 proper form and technique
  • Keep your core engaged throughout the exercise
  • Use appropriate resistance level
  • Avoid locking your elbows
  • Do not swing your body or use momentum
  • Keep your shoulders down and relaxed
  • Avoid jerky or sudden movements
  • Breathe properly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Osteoarthritis
  • Multiple Sclerosis
  • Parkinson’s disease
  • Fibromyalgia
  • Muscular dystrophy
  • Cerebral palsy
  • Spinal cord injuries
  • Stroke
  • Chronic obstructive pulmonary disease (COPD)
  • Heart failure
  • Diabetes
  • Obesity
  • Hypertension
  • Cardiovascular disease
  • Peripheral artery disease
  • Chronic fatigue syndrome
  • Ankylosing spondylitis
  • Rheumatoid arthritis
  • Lupus
  • Myasthenia gravis
  • Post-surgical rehabilitation
  • Post-injury rehabilitation

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    Frequently asked questions

     

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