Elastic arm back pull in chair exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic arm back pull in chair )

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Name of exercise  Resist shld ER uni (arm abd) sit w/elastic
Other names of exercise Elastic arm back pull in chair
Description of exercise Elastic arm back pull in chair exercise is a simple yet effective workout that targets the back muscles and improves overall upper body strength. To perform this exercise, you will need an elastic band and a sturdy chair. Sit on the edge of the chair with your feet firmly planted on the ground. Hold the elastic band with both hands, palms facing down, and extend your arms straight in front of you. Slowly pull the band towards your chest, squeezing your shoulder blades together. Hold for a few seconds and then slowly release back to the starting position. Repeat for several reps to feel the burn in your back muscles. This exercise is great for improving posture and preventing back pain.
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
  • Sit in chair with arm supported on back as shown. Use a pillow for comfort.
  • Attach elastic to secure object at ear level.
  • Grasp elastic in hand and move forearm backward.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved arm strength
  • Increased flexibility
  • Better posture
  • Reduced risk of back pain
  • Improved shoulder mobility
  • Increased blood circulation
  • Toned back muscles
  • Improved balance
  • Strengthened core muscles
  • 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 Elastic arm back pull in chair exercise should be avoided if you have any pre-existing back or shoulder injuries, as it may aggravate these conditions. It is also not recommended for individuals with weak or unstable core muscles, as this exercise requires a strong core for proper execution. Pregnant women should also avoid this exercise, as it puts pressure on the abdominal muscles and could be harmful to the baby. If you experience any pain or discomfort during this exercise, stop immediately and consult with a healthcare professional. It is always important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • Precautions

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

  • Warm up before performing the exercise
  • Use proper form and technique
  • Avoid jerky movements
  • Keep your back straight
  • Do not overextend your arms
  • Use a sturdy chair
  • Avoid locking your elbows
  • Breathe evenly throughout the exercise
  • Stop if you feel any pain or discomfort
  • Start with lighter weights and gradually increase as you build strength

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • fibromyalgia
  • sciatica
  • back pain

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    Frequently asked questions

     

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