Static kneeling elbow extensions palms down on TG exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Static kneeling elbow extensions palms down on TG )

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Name of exercise  AROM elbow ext static kneel palms down w/TG
Other names of exercise Static kneeling elbow extensions palms down on TG
Description of exercise Static kneeling elbow extensions palms down on TG exercise is a strength training exercise that targets the triceps muscles in the upper arm. It involves kneeling on the ground with the palms facing down on a stability ball or a TRX suspension trainer. The arms are then extended straight back, engaging the triceps and keeping the elbows close to the body. This exercise helps to build strength and stability in the triceps, which are important for everyday activities such as pushing and pulling. It also engages the core muscles for balance and stability. This exercise can be modified for different fitness levels by adjusting the distance between the body and the stability ball or TRX.
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
  • Kneel on board, resting on heels, facing tower as shown.
  • Grasp both handles in hands, holding arms in line and close to body, elbows bent, palms downward.
  • Alternate straightening both elbows keeping board stationary.
  • Repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Extension

    Benefits of exercise

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

  • Increased elbow stability
  • Improved tricep strength
  • Enhanced shoulder stability
  • Improved posture
  • Increased upper body strength
  • Improved range of motion
  • Increased muscle endurance
  • Reduced risk of injury
  • Improved sports performance
  • Increased muscle definition

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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

  • Static kneeling elbow extensions palms down on the Total Gym (TG) exercise should be avoided in the following situations:If you have a shoulder or elbow injury: This exercise puts a lot of strain on the shoulders and elbows, so it should be avoided if you have any existing injuries in these areas. It could aggravate the injury and cause further damage.
  • If you have lower back pain: The kneeling position in this exercise can put pressure on your lower back, which can worsen any existing back pain. It is important to avoid this exercise if you have a history of back pain or discomfort.
  • If you have balance issues: This exercise requires good balance and stability, and if you struggle with balance, it is best to avoid this exercise. You could risk falling and injuring yourself.
  • If you are pregnant: Pregnant women should avoid this exercise as it can put pressure on the abdomen and may not be suitable for their changing body.
  • If you are new to exercise: This is an advanced exercise that requires proper form and technique. If you are new to exercise, it is best to avoid this exercise until you have built up strength and stability in your muscles.In summary, static kneeling elbow extensions palms down on the TG exercise should be avoided if you have any existing injuries, back pain, balance issues, are pregnant, or are new to exercise. It is important to listen to your body and consult with a professional before attempting any new exercise.

    • 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 a mat or cushion to protect your knees.
  • Keep your back straight and core engaged.
  • Avoid locking your elbows.
  • Start with lighter weights and gradually increase as you become comfortable with the exercise.
  • Do not arch your back or lean forward.
  • Keep your wrists in a neutral position.
  • Breathe evenly throughout the exercise.
  • Do not jerk or swing the weights.
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • arthritis
  • tendinitis
  • tennis elbow
  • golfer’s elbow
  • bursitis
  • cubital tunnel syndrome
  • carpal tunnel syndrome
  • repetitive strain injury
  • olecranon fracture

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    Frequently asked questions

     

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