DB elbow extend palm up stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB elbow extend palm up stretch )

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Name of exercise  Stretch elbow ext palm up w/wt
Other names of exercise DB elbow extend palm up stretch
Description of exercise The DB elbow extend palm up stretch exercise is a resistance training exercise that targets the muscles in the back of the upper arm, specifically the triceps. To perform this exercise, you will need a dumbbell and a stable surface to sit on. Sit on the edge of a bench or chair with your feet flat on the ground and your back straight. Hold the dumbbell in one hand with your palm facing up and your arm bent at a 90-degree angle. Slowly extend your arm behind you, keeping your elbow close to your side, until your arm is fully extended. Hold for a few seconds and then slowly lower the weight back to the starting position. Repeat for the desired number of repetitions and then switch arms. This exercise helps to improve strength and tone in the triceps muscles, as well as increase flexibility in the elbow joint. It can be modified for different fitness levels by using heavier or lighter weights.
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
  • Lie on back, with arm at side, supported on towel, above elbow, as shown.
  • Place weight on wrist.
  • Position palm up.
  • Relax arm and allow gravity to stretch.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Biceps
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    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)

  • Improved flexibility
  • Increased range of motion
  • Strengthened triceps
  • Improved shoulder stability
  • Reduced risk of injury
  • Improved posture
  • Enhanced athletic performance
  • Improved functional movement
  • Reduced tension in upper body
  • Improved blood flow to upper body

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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

  • The DB elbow extend palm up stretch exercise should be avoided if you have any existing injuries or pain in your elbow, wrist, or shoulder. It is also not recommended if you have any medical conditions that may be aggravated by this exercise, such as carpal tunnel syndrome or tendonitis. If you experience any discomfort or pain during the exercise, stop immediately and consult a doctor or physical therapist. It is important to listen to your body and not push through any pain or discomfort. Additionally, if you are new to this exercise, it is best to start with lighter weights and gradually increase as your strength and flexibility improve.

    • 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 weight that is appropriate for your strength level
  • Keep your elbows close to your sides throughout the movement
  • Engage your core to maintain stability
  • Keep your shoulders relaxed and avoid shrugging
  • Do not hyperextend your elbows
  • Keep your wrist in a neutral position
  • Breathe evenly throughout the exercise
  • Avoid jerky or rapid movements
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • Cubital tunnel syndrome
  • Wrist strains or sprains
  • Tendinitis
  • Bursitis
  • Arthritis
  • Repetitive strain injuries
  • Nerve compression syndromes

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    Frequently asked questions

     

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