Double ceiling punch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double ceiling punch )

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Name of exercise  AROM shld protract bil supine
Other names of exercise Double ceiling punch
Description of exercise Double ceiling punch exercise is a high-intensity workout that targets the upper body, specifically the arms, shoulders, and chest muscles. It involves standing with feet hip-width apart and punching the air with both arms in an upward motion, as if trying to punch through two imaginary ceilings. This exercise helps to improve upper body strength, increase cardiovascular endurance, and enhance coordination and balance. It can be modified to suit different fitness levels by adjusting the speed and intensity of the punches. Double ceiling punch exercise is a great addition to any workout routine and can be done at home or in the gym.
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, elbows straight, arms straight up.
  • Move arms up toward ceiling.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Abduction
    Type of Action Flexion, Extension, Elevation, Depression

    Benefits of exercise

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

  • Improved core strength
  • Increased shoulder stability
  • Better posture
  • Enhanced coordination
  • Improved upper body strength
  • Increased flexibility
  • Improved breathing
  • Better balance
  • Improved body awareness
  • Increased muscle endurance

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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 Double ceiling punch exercise should be avoided if you have any pre-existing shoulder injuries or pain. This exercise puts a lot of strain on the shoulders and can aggravate any existing issues. It should also be avoided if you have any neck or back problems, as the twisting motion can cause strain on these areas as well. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the baby. If you are a beginner or have not properly warmed up, it is best to avoid this exercise as it requires a high level of core strength and stability. Lastly, if you feel any pain or discomfort while performing this exercise, it is important to stop and seek guidance from a professional.

    • 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 lighter weights and gradually increase as you get comfortable
  • Keep your core engaged throughout the exercise
  • Avoid locking your elbows
  • Breathe properly and consistently throughout the movement
  • Do not overexert yourself
  • Use a spotter if necessary
  • Take breaks if you feel fatigued
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • Cardiovascular diseases
  • Obesity
  • Diabetes
  • High blood pressure
  • Osteoporosis
  • Arthritis
  • Chronic obstructive pulmonary disease (COPD)
  • Asthma
  • Depression
  • Anxiety disorders

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    Frequently asked questions

     

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