Forearm TRX plank exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forearm TRX plank )

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Name of exercise  AROM abdom flx forearm support w/TRX
Other names of exercise Forearm TRX plank
Description of exercise The Forearm TRX plank exercise is a challenging and effective full-body workout that targets the core, arms, and shoulders. It involves using the TRX suspension trainer to perform a plank position on the forearms, with the feet suspended in the TRX straps. This exercise requires stability and control as the body is suspended and the core muscles are engaged to maintain proper form. Variations of this exercise can also be done, such as adding in a pike movement or rotating the body to engage different muscle groups. The Forearm TRX plank is a great way to build strength, improve balance, and increase overall body control.
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 face down, feet in TRX foot cradles, knees on floor, upper body supported on forearms as shown.
  • Tighten abdominal muscles and lift hips upward into a plank position.
  • Trunk and back should be straight and in line.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise Power or Agility
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction, Elevation, Depression, Retraction

    Benefits of exercise

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

  • Increased core strength
  • Improved balance and stability
  • Engages multiple muscle groups
  • Builds upper body strength
  • Can be modified for all fitness levels
  • Increases flexibility
  • Targets the forearms and wrists
  • Can be done anywhere with minimal equipment
  • Enhances posture
  • Improves 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

  • Forearm TRX plank exercise should be avoided if you have any pre-existing injuries or conditions in your wrists, elbows, or shoulders. This exercise puts a lot of pressure on these joints and can exacerbate any existing issues. Additionally, if you are new to exercising or have a weak core, it is important to build up to this exercise gradually to avoid strain or injury. If you experience any pain or discomfort while performing this exercise, stop immediately and consult a healthcare professional. It is also important to avoid this exercise if you are pregnant or have recently given birth, as it can put stress on the abdominal muscles and pelvic floor.

    • Precautions

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

  • Refer to manufacturer’s instructions for adjusting settings and resistances.

    • Helpful in Diseases

  • Low back pain
  • Osteoporosis
  • Shoulder impingement
  • Rotator cuff injury
  • Tennis elbow
  • Carpal tunnel syndrome
  • Wrist sprains
  • Golfer’s elbow
  • Thoracic outlet syndrome
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Thoracic spine pain
  • Scoliosis
  • Kyphosis

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    Frequently asked questions

     

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