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

( Elastic punches )

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Name of exercise  Resist shld protract uni stand w/elastic
Other names of exercise Elastic punches
Description of exercise Elastic punches are a type of strength training exercise that involves using elastic resistance bands to perform punching movements. This exercise targets the muscles in the arms, shoulders, and chest, as well as the core muscles. To perform elastic punches, one end of the resistance band is secured to a stable object, while the other end is held in the hand. The individual then performs punching movements, using the resistance of the band to add extra resistance and challenge the muscles. This exercise can be modified to target different muscle groups and can be done in various directions, making it a versatile and effective way to improve upper body strength and coordination.
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
  • Attach elastic to secure object at shoulder height.
  • Face away, grasp elastic in hand with elbow straight, arm in front, as shown.
  • Push arm forward.
  • Slowly return to start position.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better coordination
  • Enhanced balance
  • Stronger back muscles
  • Improved posture
  • Increased endurance
  • Improved cardiovascular health
  • Toned abdominal muscles
  • Increased range of motion

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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 punches exercise should be avoided if you have any existing injuries or conditions that may be aggravated by repetitive punching motions. It is also not recommended for individuals with joint pain or instability, as the exercise can put strain on the joints. Pregnant women and individuals with cardiovascular or respiratory issues should also avoid this exercise. It is important to always consult with a doctor or certified fitness professional before attempting any new exercise, especially if you have any concerns about your physical health. Additionally, if you experience any pain or discomfort during the exercise, it is important to stop and seek medical advice.

    • Precautions

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

  • Warm up and stretch before starting the exercise
  • Use proper form and technique
  • Use a resistance band that is appropriate for your strength level
  • Keep your core engaged throughout the exercise
  • Avoid jerky or sudden movements
  • Keep your shoulders relaxed and down
  • Breathe regularly and do not hold your breath
  • Start with a lower number of repetitions and gradually increase as you build strength
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional trainer or doctor before starting the exercise if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • fibromyalgia
  • chronic pain
  • lower back pain
  • sciatica
  • carpal tunnel syndrome
  • tennis elbow
  • golfer’s elbow
  • rotator cuff injuries
  • shoulder impingement
  • plantar fasciitis
  • bursitis
  • tendinitis
  • muscle strains
  • ligament sprains
  • postural imbalances
  • repetitive strain injuries

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    Frequently asked questions

     

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