Elastic upward 45 rows is a strength training exercise that targets the upper back, shoulders, and arms. It involves using an elastic band or resistance band to perform rows in an upward motion, mimicking the movement of pulling a rope. To perform this exercise, one must stand with feet shoulder-width apart, hold the band with both hands, and keep the elbows close to the sides of the body. Then, pull the band upwards towards the chest, squeezing the shoulder blades together. The movement should be slow and controlled, with a focus on engaging the back muscles. This exercise helps improve posture, upper body strength, and can also be beneficial for those with shoulder or back pain. It is a versatile exercise that can be done at home or in the gym with varying levels of resistance.
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
Stand and attach elastic to secure object at floor level.
Grasp elastic in hands, elbows straight as shown.
Pull arms up and back to shoulder level, bending elbows.
Return and repeat.
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Video Tutorial
Body Part
Chest, Shoulder
Type of Muscles
Rhomboid or Trapezius, Deltoid
Category of Exercise
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Type of Exercise
Resisted
Body Position
Standing
Difficulty Level
Medium
Direction of Exercise
Flextion, Extenstion, Horizontal Abduction
Type of Action
Flexion, Retraction, Abduction
Benefits of exercise
According to scientific research, this exercise helps in the body per below(ME/1)
The Elastic upward 45 rows exercise is an effective way to strengthen and tone the upper back, shoulders, and arms. However, there are certain situations where it may be necessary to avoid this exercise. Here are some instances when it is best to avoid the Elastic upward 45 rows exercise:Injury or pain: If you have an injury or pain in your shoulders, upper back, or arms, it is best to avoid this exercise. It can aggravate the injury and cause further discomfort.
Weak or unstable shoulders: If you have weak or unstable shoulders, this exercise can put too much strain on them and increase the risk of injury.
Recent surgery: If you have recently undergone surgery in your shoulders, upper back, or arms, it is best to avoid this exercise until you have fully recovered.
Pregnancy: Pregnant women should avoid this exercise as it can put too much strain on the abdominal muscles and may cause discomfort.
High blood pressure: This exercise involves lifting weights, which can cause a sudden increase in blood pressure. If you have high blood pressure, it is best to avoid this exercise or consult with your doctor before attempting it.
Dizziness or vertigo: If you experience dizziness or vertigo, it is best to avoid this exercise as it involves standing and bending over, which can worsen these symptoms.
Lack of proper form: It is important to maintain proper form while performing this exercise to avoid injury. If you are unable to maintain proper form, it is best to avoid this exercise.
Fatigue or exhaustion: This exercise can be physically demanding, and if you are feeling fatigued or exhausted, it is best to avoid it to prevent injury.
Lack of equipment: The Elastic upward 45 rows exercise requires resistance bands or dumbbells. If you do not have access to this equipment, it is best to avoid this exercise.
Alternative exercises: If you have any other medical conditions or limitations that make this exercise unsuitable for you, it is best to consult with a fitness professional to find alternative exercises that can target the same muscle groups without causing discomfort or 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
Start with light weights and gradually increase as you become comfortable
Keep your core engaged throughout the exercise
Avoid jerky or sudden movements
Do not arch your back excessively
Keep your shoulders relaxed and away from your ears
Do not pull the elastic band too far back
Breathe continuously and avoid holding your breath
Stop immediately if you experience any pain or discomfort
