Palm in hyperextend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Palm in hyperextend )

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Name of exercise  AROM shld ext uni prone palm inward
Other names of exercise Palm in hyperextend
Description of exercise Palm in hyperextend exercise is a strength training exercise that targets the muscles in the back, shoulders, and arms. To perform this exercise, one must start by lying face down on a mat with arms extended overhead and palms facing down. Then, slowly lift the chest and arms off the mat, keeping the elbows close to the body and squeezing the shoulder blades together. The palms should be facing each other at the top of the movement. This exercise helps to improve posture, strengthen the muscles in the upper body, and can also help to alleviate back pain. It is important to maintain proper form and engage the core muscles throughout the movement.
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 stomach.
  • Keep elbow straight, and lift arm up and behind as shown.
  • Return to start position.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Hyperextension, Extension, Elevation

    Benefits of exercise

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

  • Stronger wrists
  • Improved grip strength
  • Increased range of motion
  • Better balance
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved posture
  • Increased muscle definition
  • Improved flexibility
  • Increased blood flow

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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

  • Palm hyperextension exercises should be avoided if you have any existing wrist or hand injuries, such as carpal tunnel syndrome or tendonitis. These exercises put a lot of strain on the wrist and can aggravate these conditions. Additionally, if you have weak wrists or a history of wrist pain, it is best to avoid palm hyperextension exercises as they can cause further discomfort and potentially lead to injury. It is important to listen to your body and stop the exercise if you experience any pain or discomfort. It is also recommended to consult with a healthcare professional before attempting any new exercises, especially if you have a pre-existing condition.

    • Precautions

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

  • Warm up before starting the exercise
  • Avoid overextending the wrist
  • Keep the fingers and thumb relaxed
  • Do not force the movement
  • Use proper form and technique
  • Stop if you feel any pain or discomfort
  • Gradually increase the intensity and duration of the exercise
  • Keep the elbow stable and supported
  • Use a soft surface or mat to cushion the hand
  • Consult a doctor if you have any wrist or hand injuries.

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Rheumatoid arthritis
  • Osteoarthritis
  • Tendinitis
  • Carpal instability
  • Wrist sprain

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    Frequently asked questions

     

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