Elastic single military press exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic single military press )

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Name of exercise  Resist shld overhead uni palm forward w/elastic
Other names of exercise Elastic single military press
Description of exercise Elastic single military press is a strength training exercise that targets the shoulders, triceps, and upper back muscles. It involves standing with feet shoulder-width apart and holding an elastic band or resistance tube in one hand, with the other hand resting on the hip. The arm with the band is raised above the head until it is fully extended, then slowly lowered back down to the starting position. This exercise helps to improve shoulder stability and strength, as well as increase muscle definition and tone. It can be modified for different fitness levels by using different resistance levels of the elastic 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
  • Stand on elastic, holding elastic in hand, elbow bent with palm forward.
  • Straighten elbow, lifting arm upward, keeping palm forward.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Shoulder, Elbow & Wrist
    Type of Muscles Deltoid, Triceps
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Abduction, Hyperextension, Elevation

    Benefits of exercise

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

  • Increased shoulder strength
  • Improved posture
  • Enhanced core stability
  • Better shoulder mobility
  • Improved upper body strength
  • Strengthened rotator cuff muscles
  • Increased muscle endurance
  • Improved balance
  • Reduced risk of shoulder injuries
  • Improved overall upper body muscle coordination

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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 military press exercise should be avoided if you have any pre-existing shoulder injuries or pain. This exercise puts a lot of strain on the shoulder joint and can exacerbate any existing issues. It is also not recommended for beginners or those who do not have a strong core and shoulder stability. If you are pregnant or have recently given birth, it is best to avoid this exercise as it can put too much pressure on the abdominal muscles. Additionally, if you have any other medical conditions or are unsure about your ability to perform this exercise safely, it is best to consult with a doctor or certified trainer before attempting it.

    • 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 a sturdy and secure chair or bench for support
  • Keep your feet firmly planted on the ground
  • Grip the elastic band firmly and evenly
  • Keep your back straight and core engaged
  • Start with a light resistance band and gradually increase as needed
  • Avoid locking your elbows at the top of the movement
  • Keep your shoulders relaxed and away from your ears
  • Breathe consistently throughout the exercise
  • Stop if you feel any pain or discomfort and consult a professional.

    • Helpful in Diseases

  • shoulder impingement syndrome
  • rotator cuff injury
  • frozen shoulder
  • shoulder bursitis
  • shoulder tendinitis

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    Frequently asked questions

     

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