Elastic side arm rows exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic side arm rows )

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Name of exercise  Resist shld retract sit arms down w/elastic
Other names of exercise Elastic side arm rows
Description of exercise Elastic side arm rows are a strength training exercise that targets the muscles in the upper back, shoulders, and arms. This exercise involves using an elastic resistance band, which can be adjusted to provide varying levels of resistance. To perform the exercise, stand with your feet shoulder-width apart and hold the band in both hands with your arms extended down in front of your body. Keeping your elbows close to your sides, pull the band towards your chest, squeezing your shoulder blades together. Slowly release back to the starting position and repeat for several repetitions. This exercise can help improve posture, increase upper body strength, and prevent shoulder injuries.
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.
  • Grasp elastic in hands.
  • Sit in chair with back unsupported, maintaining proper posture.
  • Keep elbows near sides, elbows bent.
  • Squeeze shoulder blades together, pulling arms back.
  • Slowly return to start and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Extenstion, Adduction
    Type of Action Extension, Retraction, Abduction

    Benefits of exercise

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

  • Improved back strength
  • Increased muscle definition
  • Better posture
  • Enhanced shoulder stability
  • Improved grip strength
  • Increased pulling power
  • Reduced risk of back injuries
  • Improved balance and coordination
  • Increased overall strength
  • Improved athletic performance

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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

  • Elastic side arm rows are a great exercise for building strength and muscle in the back, shoulders, and arms. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have any existing injuries or pain in your shoulders, arms, or back, it is important to consult with a doctor or physical therapist before attempting this exercise. They can provide personalized guidance on whether or not this exercise is safe for you to do.Additionally, if you are a beginner or new to strength training, it may be best to avoid this exercise until you have built up some basic strength and stability in your upper body. Starting with simpler exercises and gradually working up to more advanced ones can help prevent injury.Lastly, if you experience any discomfort or pain while performing elastic side arm rows, it is important to stop and reassess your form or seek guidance from a professional. It is always better to err on the side of caution and avoid injury.

    • 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
  • Choose the right resistance band for your fitness level
  • Keep your core engaged and back straight
  • Avoid jerky movements
  • Do not overextend your arms
  • Keep your shoulders relaxed
  • Breathe regularly and do not hold your breath
  • Do not rush through the exercise
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • Back pain
  • Shoulder pain
  • Arthritis
  • Osteoporosis
  • Scoliosis
  • Fibromyalgia
  • Rotator cuff injuries
  • Postural imbalances
  • Muscle imbalances
  • Poor posture
  • Shoulder impingement
  • Frozen shoulder
  • Tennis elbow
  • Golfers elbow
  • Carpal tunnel syndrome
  • Repetitive strain injuries
  • Neck pain
  • Headaches
  • Stress-related tension in the upper body

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    Frequently asked questions

     

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