Prone elbow press up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone elbow press up )

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Name of exercise  AROM lumbar ext prone (elbow press ups)
Other names of exercise Prone elbow press up
Description of exercise The prone elbow press up exercise is a bodyweight exercise that targets the muscles in the chest, shoulders, and arms. It is done by lying face down on the ground with the elbows bent and palms flat on the floor. The hands should be placed slightly wider than shoulder-width apart. From this position, the individual pushes their body up using their arms while keeping their elbows close to their sides. This movement engages the muscles in the arms and chest, providing a great upper body workout. The prone elbow press up can be modified by placing the knees on the ground for beginners or by elevating the feet for a more advanced challenge. It is a simple yet effective exercise that can be done anywhere and requires no equipment.
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, elbows bent, hands beside face.
  • Push up to elbows, keeping hips on floor.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Elevation, Reposition

    Benefits of exercise

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

  • Improved upper body strength
  • Increased core stability
  • Better posture
  • Enhanced shoulder mobility
  • Improved scapular stability
  • Strengthened triceps
  • Improved chest muscle definition
  • Increased range of motion in the spine
  • Improved balance and coordination
  • Reduced risk of back pain

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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 prone elbow press up exercise is a great exercise for strengthening the muscles in your arms, shoulders, and chest. However, there are certain situations in which it is best to avoid this exercise.Firstly, if you have any shoulder or elbow injuries, it is important to avoid this exercise as it can put strain on these joints and potentially worsen the injury.Additionally, if you have any lower back pain or issues, the prone position of this exercise can put pressure on your spine and aggravate the pain.Furthermore, if you are pregnant or have recently given birth, it is best to avoid this exercise as it can be too strenuous for your body during this time.Lastly, if you are a beginner or have not built up enough strength in your upper body, it is important to avoid this exercise as it can be too challenging and potentially lead to injury. It is always best to consult with a fitness professional before attempting any new exercises to ensure they are safe for your individual fitness level and any pre-existing conditions.

    • 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 mat or towel to cushion your elbows
  • Keep your core engaged throughout the exercise
  • Do not arch your back or let your hips sag
  • Keep your elbows close to your body
  • Do not lock your elbows at the top of the movement
  • Avoid jerky or sudden movements
  • Breathe properly, exhale as you push up and inhale as you lower down
  • Do not push through any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or medical conditions

    • Helpful in Diseases

  • Arthritis
  • Carpal tunnel syndrome
  • Tennis elbow
  • Rotator cuff injury
  • Bursitis
  • Tendinitis
  • Frozen shoulder

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    Frequently asked questions

     

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