Elastic overhead dead bug pull exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic overhead dead bug pull )

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Name of exercise  Resist lumbar alt arm/leg supine on roll w/elastic
Other names of exercise Elastic overhead dead bug pull
Description of exercise The elastic overhead dead bug pull exercise is a core strengthening exercise that involves lying on your back with your arms and legs extended towards the ceiling. Using an elastic band attached to your feet, you pull your arms down towards your sides while simultaneously extending your legs out in front of you. This exercise targets the muscles in your core, including your abs, obliques, and lower back, as well as your shoulders and chest. It also helps improve stability and coordination, making it a great addition to any workout routine. The elastic band adds resistance, making the exercise more challenging and effective. It can be modified for different fitness levels by adjusting the tension of the band.
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 roll placed vertically along spine.
  • Hips and knees should be at 90 degrees with feet off floor.
  • Hold elastic in hands and place hands at hips.
  • Raise one arm over head while extending opposite leg.
  • Return to start position and repeat.
  • Repeat sets with other arm and leg.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Shoulder
    Type of Muscles Abdominal, Back, Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Elevation, Retraction, Extension, Hyperextension, 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 balance
  • Improved muscle coordination
  • Increased upper body strength
  • Improved grip strength
  • Reduced risk of injury
  • Increased muscle endurance
  • Improved overall body control

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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 overhead dead bug pull exercise should be avoided if you have any injuries or pain in your shoulders, neck, or back. This exercise puts a lot of strain on these areas and could worsen any existing issues. Additionally, if you have any conditions that affect your balance or coordination, it is best to avoid this exercise as it requires a good amount of stability and control. If you are a beginner or have not properly mastered the form and technique of this exercise, it is also wise to avoid it as it could lead to injury. It is always important to listen to your body and consult a medical professional before attempting any new exercises.

    • Precautions

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

  • Keep your core engaged
  • Maintain proper form
  • Avoid arching your back
  • Do not hyperextend your neck
  • Breathe evenly throughout the movement
  • Use a stable and secure surface
  • Start with light weights
  • Avoid jerky movements
  • Keep your arms and legs in a controlled motion
  • Do not rush through the exercise

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Upper back pain
  • Neck pain
  • Posture issues
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder arthritis
  • Frozen shoulder

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    Frequently asked questions

     

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