Prone pull outs w/elastic exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone pull outs w/elastic )

View Report

–

Name of exercise  Resist shld ER prone on elbows w/elastic
Other names of exercise Prone pull outs w/elastic
Description of exercise Prone pull outs with elastic exercise is a strength training exercise that targets the muscles in the upper back, shoulders, and arms. It involves lying face down on the ground with an elastic band attached to a stationary object in front of you. With your arms extended and palms facing down, you pull the band towards your chest by squeezing your shoulder blades together. This movement engages the muscles in your back and arms, helping to improve posture and upper body strength. The elastic band adds resistance, making the exercise more challenging and effective. It can be modified for different fitness levels by using different strength bands.
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
  • Begin lying face down, propped up on elbows.
  • Grasp elastic in both hands and pull outward.
  • Return to start position and repeat.

    • –

    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Flexion, Retraction, Elevation, Reposition

    Benefits of exercise

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

  • Improved upper back strength
  • Increased shoulder stability
  • Better posture
  • Enhanced core stability
  • Improved scapular retraction
  • Increased muscle endurance
  • Improved overall body coordination
  • Reduced risk of back pain
  • Improved pulling power
  • Increased range of motion in the shoulders

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Prone pull outs with elastic exercise should be avoided if you have any existing injuries or pain in your back, shoulders, or arms. This exercise puts a lot of strain on these areas and can worsen any pre-existing conditions. It is also not recommended for individuals with weak core muscles or those who are pregnant. Additionally, if you have any heart or respiratory conditions, this exercise may be too strenuous and should be avoided. It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine, especially if you have any concerns or medical 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 proper form and technique
  • Start with a light resistance band and gradually increase as you become comfortable
  • Keep your core engaged and maintain a neutral spine
  • Avoid jerky or sudden movements
  • Do not overextend your arms or arch your back
  • Use a sturdy and stable surface to anchor the resistance band
  • Do not hold your breath, remember to breathe throughout the exercise
  • Stop immediately if you feel any pain or discomfort
  • Consult a trainer or healthcare professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • diseases
  • arthritis
  • osteoporosis
  • chronic obstructive pulmonary disease (COPD)
  • multiple sclerosis (MS)
  • Parkinson’s disease
  • fibromyalgia
  • chronic fatigue syndrome (CFS)
  • rheumatoid arthritis
  • muscular dystrophy
  • lupus
  • ankylosing spondylitis
  • scoliosis
  • spinal cord injuries
  • post-surgical rehabilitation
  • stroke recovery

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleCorner Pec stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleSide leg raise eccentrics w/wt. exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR