Elastic single ceiling punch exercise : How to do, Benefits, Side Effects, Uses, Precautions

Elastic single ceiling punch : How to do, Benefits, Side Effects, Uses, Precautions ( Elastic single ceiling punch )

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Name of exercise  Resist shld protract uni supine w/elastic
Other names of exercise Elastic single ceiling punch
Description of exercise Elastic single ceiling punch is a simple yet effective exercise that targets the upper body muscles, particularly the arms and shoulders. It involves using an elastic resistance band attached to a ceiling or door frame and performing a punching motion with one arm at a time. This exercise helps to strengthen the muscles in the arms and shoulders, improve coordination and balance, and increase overall upper body strength. It can be easily modified by adjusting the resistance of the band or by incorporating different punching variations. Regularly incorporating elastic single ceiling punch into a workout routine can lead to improved muscle tone, increased power and endurance, and better overall fitness.
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.
  • Grasp elastic with hand of involved arm.
  • Hold other end of elastic with other hand and hold near trunk.
  • Hold involved arm up, elbow straight.
  • Push arm upward.
  • Return to start position and repeat.

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    Video Tutorial

    EX1452/YTB/Link

     

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

    Benefits of exercise

    EX1452/T1(ME/1)

  • 1) Improved upper body strength
  • 2) Increased core stability
  • 3) Enhanced shoulder mobility
  • 4) Improved balance and coordination
  • 5) Strengthened grip and forearm muscles
  • 6) Improved posture
  • 7) Increased range of motion
  • 8) Engages multiple muscle groups simultaneously
  • 9) Can be modified for different fitness levels
  • 10) Can be done anywhere with minimal equipment.

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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 single ceiling punch exercise should be avoided if you have any existing injuries or pain in your shoulder, neck, or upper back. It also should not be performed if you have any conditions that affect your balance or coordination, such as vertigo or dizziness. Pregnant women should also avoid this exercise as it puts strain on the abdominal muscles. Additionally, if you have any heart or lung conditions, it is best to avoid this exercise as it can be physically demanding. It is important to listen to your body and consult with a healthcare professional before attempting this or any new exercise.

    • Precautions

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

  • Proper warm-up and stretching
  • Use a sturdy and secure anchor point
  • Choose the appropriate resistance band
  • Maintain proper form and posture
  • Avoid overstretching the band
  • Do not hold your breath
  • Do not jerk or use sudden movements
  • Use controlled and slow movements
  • Stop if you feel any pain or discomfort
  • Consult a professional if you are new to the exercise

    • Helpful in Diseases

  • arthritis
  • fibromyalgia
  • chronic pain
  • multiple sclerosis
  • osteoporosis
  • muscular dystrophy
  • Parkinson’s disease
  • post-stroke rehabilitation
  • spinal cord injuries
  • cerebral palsy
  • chronic fatigue syndrome
  • scoliosis
  • cervical spondylosis
  • lumbar disc herniation
  • sciatica
  • plantar fasciitis
  • tendinitis
  • carpal tunnel syndrome
  • frozen shoulder
  • rotator cuff injuries
  • tennis elbow
  • golfer’s elbow
  • bursitis
  • tension headaches
  • migraines
  • TMJ disorders
  • asthma
  • chronic bronchitis
  • emphysema
  • COPD
  • heart disease
  • hypertension
  • diabetes
  • obesity
  • depression
  • anxiety
  • insomnia
  • fibroids
  • menstrual cramps
  • urinary incontinence
  • constipation
  • irritable bowel syndrome
  • Crohn’s disease
  • ulcerative colitis
  • GERD
  • kidney disease
  • liver disease
  • cancer
  • HIV/AIDS
  • Alzheimer’s disease
  • dementia
  • Parkinson’s disease dementia
  • stroke recovery
  • post-surgical rehabilitation
  • sports injuries
  • accident injuries
  • postural imbalances.

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    EX1452/FAQ/1

     

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