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

( DB static elbow extend stretch )

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Name of exercise  Stretch elbow ext palm down w/wt
Other names of exercise DB static elbow extend stretch
Description of exercise DB static elbow extend stretch is a resistance exercise that targets the triceps muscle. It involves using a dumbbell to stretch and strengthen the triceps muscle, located at the back of the upper arm. To perform this exercise, you need to sit on a bench with your feet flat on the floor and your back straight. Hold a dumbbell in one hand and extend your arm straight up, keeping your elbow close to your head. Slowly lower the weight behind your head until you feel a stretch in your triceps. Hold for a few seconds and then return to the starting position. This exercise helps improve arm strength and flexibility.
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 at wrist.
  • Position palm down.
  • 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
  • Reduced risk of injury
  • Improved posture
  • Enhanced athletic performance
  • Increased blood flow to muscles
  • Reduced muscle tension
  • Improved joint mobility
  • Improved overall upper body strength

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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 static elbow extend stretch exercise should be avoided if the individual has any pre-existing injuries or conditions in the shoulder, elbow, or wrist. This includes but is not limited to rotator cuff injuries, tendonitis, bursitis, or carpal tunnel syndrome. Additionally, if the individual experiences pain or discomfort during the exercise, they should stop immediately and consult with a healthcare professional. It is important to listen to your body and avoid any exercises that may aggravate or worsen existing injuries. It is also recommended to avoid this exercise if you have recently undergone surgery in the shoulder, elbow, or wrist area. It is always best to consult with a healthcare professional before starting any new exercise routine to ensure it is safe for your individual needs.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Avoid jerky movements
  • Maintain proper form
  • Do not overextend the elbow
  • Do not lock the elbow joint
  • Start with light weights
  • Do not force the stretch
  • Listen to your body
  • Breathe properly
  • Keep your shoulders relaxed
  • Do not arch your back

    • Helpful in Diseases

  • Osteoarthritis
  • Tendinitis
  • Bursitis
  • Golfers elbow
  • Tennis elbow

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    Frequently asked questions

     

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