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

( Elastic rotating row )

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Name of exercise  Resist shld 45 retract/rotate w/elastic
Other names of exercise Elastic rotating row
Description of exercise The Elastic rotating row exercise is a strength training exercise that targets the muscles in the back, shoulders, and arms. It involves using an elastic resistance band attached to a stable object, such as a door or pole, and pulling the band towards the body in a rowing motion while simultaneously rotating the torso. This exercise helps to improve upper body strength, posture, and stability. It also engages the core muscles, making it a great full-body workout. The elastic resistance adds an extra challenge to the exercise, making it suitable for all fitness levels. It can be easily modified by adjusting the tension of the band or using different resistance levels.
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
  • Stand and attach elastic to secure object at floor level.
  • Grasp elastic in hands, elbows straight as shown.
  • Pull arms up and back to shoulder level, bending elbows.
  • When hands are near chest, rotate arms backward as shown.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion, Horizontal Abduction
    Type of Action Rotation, Circumduction

    Benefits of exercise

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

  • Increased upper body strength
  • Improved posture
  • Strengthened back muscles
  • Increased shoulder stability
  • Improved grip strength
  • Enhanced core stability
  • Improved balance
  • Increased muscle endurance
  • Reduced risk of back pain
  • Improved overall athletic performance

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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 rotating row exercise should be avoided if you have any pre-existing shoulder or back injuries. This exercise puts a lot of strain on these areas and can worsen any existing conditions. It should also be avoided if you have any wrist or hand injuries, as the elastic band can put pressure on these areas as well. Pregnant women should also avoid this exercise, as it can put too much stress on the abdominal muscles. Additionally, if you are a beginner or new to exercising, it is best to avoid this exercise until you have built up enough strength and stability in your core and upper body.

    • 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
  • Choose the right resistance band for your strength level
  • Keep your back straight and core engaged
  • Avoid jerky or sudden movements
  • Use a sturdy anchor point for the resistance band
  • Do not overextend your arms or shoulders
  • Breathe properly throughout the exercise
  • Stop immediately if you feel pain or discomfort
  • Gradually increase the intensity and resistance over time.

    • Helpful in Diseases

  • Arthritis
  • Back pain
  • Carpal tunnel syndrome
  • Fibromyalgia
  • Frozen shoulder
  • Rotator cuff injuries
  • Tendinitis
  • Tennis elbow

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    Frequently asked questions

     

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