Elastic upward rows foot on step exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic upward rows foot on step )

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Name of exercise  Resist shld ext/retract bil stand w/elastic
Other names of exercise Elastic upward rows foot on step
Description of exercise Elastic upward rows foot on step is a resistance training exercise that targets the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius. To perform this exercise, you will need an elastic band and a step or sturdy elevated surface. Begin by standing on the step with your feet shoulder-width apart and the elastic band securely attached to the bottom of the step. Hold the other end of the band with both hands, palms facing inwards. Keeping your arms straight, pull the band towards your chest, squeezing your shoulder blades together. Slowly lower the band back down to the starting position. This exercise helps to improve upper body strength, posture, and overall back health.
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 with foot on step.
  • Loop elastic under foot.
  • Hold elastic in hands.
  • Pull up and back, keeping elbows at sides.
  • Lower 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 Medium
    Direction of Exercise Extenstion, Adduction
    Type of Action Flexion, Retraction, Depression, Elevation

    Benefits of exercise

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

  • Increased upper back strength
  • Improved posture
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Helps prevent shoulder injuries
  • Enhances grip strength
  • Can be done with minimal equipment
  • Increases core stability
  • Improves overall upper body strength
  • Can be incorporated into a full body workout routine

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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

  • Elastic upward rows with your foot on a step can be a beneficial exercise for strengthening your upper back and arms. However, there are certain situations where you should avoid this exercise to prevent injury or discomfort.Firstly, if you have any existing injuries or pain in your shoulders, upper back, or arms, it is best to avoid this exercise. The added resistance from the elastic band and the position of your foot on the step can put extra strain on these areas and exacerbate any existing issues.Additionally, if you have any balance or stability issues, it is not recommended to perform this exercise. The elevated position of your foot on the step can make it difficult to maintain proper form and balance, increasing the risk of injury.It is also important to avoid this exercise if you are pregnant or have recently given birth. The added strain on your abdominal muscles and pelvic floor can be harmful during this time.Lastly, if you are new to exercise or have not performed this exercise before, it is best to start with a lower resistance band and gradually increase as you build strength and proper form. This will help prevent overexertion and potential injury.In summary, while elastic upward rows with your foot on a step can be a beneficial exercise, it is important to avoid it if you have any existing injuries, balance or stability issues, are pregnant or postpartum, or are new to exercise. Always listen to your body and consult with a medical professional before starting any new exercise routine.

    • 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 stable step or platform
  • Ensure the elastic band is securely attached to the step and your feet
  • Keep your back straight and engage your core throughout the exercise
  • Avoid jerky or sudden movements
  • Do not lock your elbows or knees
  • Use proper breathing techniques
  • Start with a lighter resistance band and gradually increase as needed
  • Keep your feet firmly planted on the step
  • Consult a professional trainer before attempting the exercise if you have any existing injuries or medical conditions.

    • Helpful in Diseases

  • Back pain
  • Shoulder pain
  • Postural imbalances
  • Weak upper back muscles
  • Rotator cuff injuries
  • Shoulder impingement
  • Thoracic spine stiffness
  • Poor posture
  • Rounded shoulders
  • Upper cross syndrome

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    Frequently asked questions

     

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