Iron Cross exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Iron Cross )

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Name of exercise  AROM shld add bil w/TG
Other names of exercise Iron Cross
Description of exercise The Iron Cross exercise is a full-body strength training exercise that targets multiple muscle groups. It involves lying on your back with your arms and legs extended out in a cross shape, hence the name “Iron Cross.” From this position, you lift your arms and legs off the ground simultaneously, engaging your core and back muscles to maintain balance. This exercise helps to improve overall strength, stability, and coordination. It also targets the chest, shoulders, back, and glutes, making it a great exercise for building upper body and core strength. The Iron Cross can be modified for different fitness levels and can be incorporated into a variety of workout routines.
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 with head toward tower.
  • Grasp handles in both hands elbows straight, arms out to sides as shown.
  • Pull arms down to sides, keeping elbows straight.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Latissimus Dorsi
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Adduction
    Type of Action Extension, Abduction, Elevation, Retraction, Depression

    Benefits of exercise

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

  • Strengthens core muscles
  • Improves shoulder stability
  • Targets multiple muscle groups
  • Increases upper body strength
  • Enhances balance and coordination
  • Improves overall body control
  • Can be modified for different fitness levels
  • Helps with injury prevention
  • Can be done with minimal equipment
  • Builds muscular endurance

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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 Iron Cross exercise should be avoided by individuals who have pre-existing shoulder, neck, or back injuries. This exercise puts a lot of strain on these areas and can worsen existing conditions. It should also be avoided by beginners or those who are not yet physically fit enough to perform the movement safely. Pregnant women should also avoid this exercise as it can put pressure on the abdomen. Additionally, individuals who experience dizziness or vertigo should avoid this exercise as it involves balancing on one arm. If you have any doubts or concerns about your ability to perform the Iron Cross safely, it is best to consult with a medical professional 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 attempting the Iron Cross exercise
  • Use proper form and technique
  • Start with a lighter weight or resistance band
  • Engage your core and keep your body stable throughout the exercise
  • Do not lock your elbows or knees
  • Avoid swinging or using momentum to complete the exercise
  • Use a spotter for safety and assistance
  • Do not overextend or hyperextend your joints
  • Listen to your body and stop if you experience pain or discomfort
  • Gradually increase the difficulty and weight as you progress.

    • Helpful in Diseases

  • Back pain
  • Osteoporosis
  • Scoliosis
  • Kyphosis
  • Herniated disc
  • Sciatica
  • Muscle imbalances
  • Poor posture

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    Frequently asked questions

     

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