Elastic clock exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic clock )

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Name of exercise  Resist shld Clock Exercise Horiz
Other names of exercise Elastic clock
Description of exercise Elastic clock exercise is a form of physical activity that involves stretching and contracting the muscles in a rhythmic manner, mimicking the movement of a clock’s hands. It is typically done as a warm-up or cool-down exercise in a workout routine. The main goal of this exercise is to improve flexibility, balance, and coordination by targeting different muscle groups in the body. It can also help to increase blood flow and circulation, reduce muscle tension, and improve joint mobility. This exercise can be modified to suit different fitness levels and can be done at any time of the day, making it a convenient and effective way to stay active and maintain overall physical health.
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
  • Hold elastic in both hands.
  • Visualize a clock where 3:00 is to left and 9:00 in to the right.
  • Pull elastic to 3 and 9.
  • Pull elastic to 1 and 7.
  • Pull elastic to 11 and 5.
  • Pull elastic to 12 and 6.
  • Switch lead arm and repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=mRcbXjQze7A%26pp=ygULI3ZpZGVvc2xpbms%253D

     

    Body Part Shoulder, Elbow & Wrist, Hand
    Type of Muscles Rhomboid or Trapezius, Triceps, Forearm
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing, Sitting
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Rotation, Duction, Flexion, Extension, Circumduction, Hyperextension

    Benefits of exercise

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

  • Increased flexibility
  • Improved range of motion
  • Strengthened core muscles
  • Enhanced balance and coordination
  • Reduced risk of injury
  • Can be done anywhere with minimal equipment
  • Can be modified for all fitness levels
  • Targets multiple muscle groups simultaneously
  • Can improve posture
  • Can be incorporated into a full-body workout routine

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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 clock exercise should be avoided in certain situations to prevent injury or discomfort. This exercise involves stretching and contracting the muscles of the neck, which can put strain on the delicate structures of the cervical spine. Therefore, it should be avoided if you have a history of neck injuries, such as whiplash or cervical disc problems. Additionally, if you experience any pain or discomfort during the exercise, it should be stopped immediately. It is also not recommended for pregnant women, as the changing hormones and weight distribution can make the neck more vulnerable to injury. If you have any doubts or concerns about your ability to perform this exercise safely, it is best to consult with a healthcare professional before attempting it.

    • Precautions

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

  • Wear comfortable and loose-fitting clothing
  • Ensure proper warm-up before starting the exercise
  • Use a stable and non-slip surface
  • Keep the body in a neutral position
  • Avoid overstretching or jerky movements
  • Breathe deeply and evenly throughout the exercise
  • Stop immediately if you feel any pain or discomfort
  • Use proper form and technique
  • Gradually increase the intensity and duration of the exercise
  • Consult a doctor if you have any pre-existing injuries or medical conditions

    • Helpful in Diseases

  • arthritis
  • carpal tunnel syndrome
  • fibromyalgia
  • tendinitis
  • bursitis
  • osteoarthritis
  • rheumatoid arthritis

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    Frequently asked questions

     

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