One arm push-up on disk exercise : How to do, Benefits, Side Effects, Uses, Precautions

( One arm push-up on disk )

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Name of exercise  AROM shld uni push-up w/disk
Other names of exercise One arm push-up on disk
Description of exercise The one arm push-up on disk exercise is a challenging variation of the traditional push-up that targets the chest, shoulders, arms, and core muscles. To perform this exercise, you will need a small disk or slider under one hand. Start in a push-up position with one hand on the disk and the other on the ground. Lower your body down by bending your elbows and keeping your core engaged. As you push back up, slide the hand on the disk out to the side, making sure to keep your body in a straight line. This exercise requires a lot of stability and control, making it a great full-body workout.
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 in push-up position with one arm on cushion disk.
  • Hold position and place other arm behind back.
  • Tighten abdominals, and shoulder area, perform a one arm push-up.
  • Repeat.
  • Repeat sets with other arm.

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    Video Tutorial

     

    Body Part Abdominal, Shoulder
    Type of Muscles Pectoral , Abdominal, Biceps, Triceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Supination, Extension, Abduction, Elevation, Hyperextension

    Benefits of exercise

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

  • Increased core stability
  • Improved balance
  • Targets multiple muscle groups
  • Can be done anywhere
  • Builds upper body strength
  • Can be modified for different fitness levels
  • Engages stabilizer muscles
  • Improves coordination
  • Can help prevent shoulder injuries
  • Increases overall body control

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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

  • One arm push-up on a disk is an advanced variation of the traditional push-up that requires a high level of strength and stability. While it can be a beneficial exercise for some individuals, it may not be suitable for everyone. Here are some situations in which you may want to avoid this exercise:If you have any existing shoulder, wrist, or elbow injuries, this exercise can put additional stress on these areas and worsen your condition.
  • If you are a beginner or have not mastered the traditional push-up, attempting the one arm push-up on a disk can increase your risk of injury.
  • If you have any balance or coordination issues, performing this exercise on an unstable surface like a disk can be challenging and increase the risk of falling.
  • If you are pregnant, it is best to avoid this exercise as it can put pressure on your abdominal muscles and potentially harm your baby.
  • If you experience any pain or discomfort while performing this exercise, stop immediately and consult a healthcare professional before attempting it again.In summary, the one arm push-up on a disk is an advanced exercise that should be approached with caution and avoided if you have any pre-existing injuries, balance issues, or are pregnant. It is always important to listen to your body and modify or avoid exercises that do not feel safe or comfortable for you.

    • 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 the disk is stable and secure
  • Place hands shoulder-width apart on the disk
  • Keep core engaged throughout the exercise
  • Avoid locking elbows at the top of the movement
  • Do not let hips sag or rotate during the movement
  • Keep head and neck in neutral position
  • Use controlled and slow movements
  • Do not push beyond your physical capabilities
  • Stop if you experience any pain or discomfort

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Shoulder instability
  • Tennis elbow
  • Golfer’s elbow
  • Bicep tendinopathy
  • Shoulder arthritis
  • Frozen shoulder

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    Frequently asked questions

     

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