Pullover crunch with extended legs on TG exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pullover crunch with extended legs on TG )

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Name of exercise  AROM lumbar flx (pullover crunch) extended legs w/TG
Other names of exercise Pullover crunch with extended legs on TG
Description of exercise A pullover exercise is a strength training exercise that primarily targets the muscles in the upper body, specifically the chest, back, and arms. It involves lying on a bench or the floor and holding a weight or a barbell above the chest, then lowering it behind the head and back up to the starting position. This movement engages the chest muscles to pull the weight up and the back muscles to stabilize the movement. It also works the triceps and shoulders as secondary muscles. The pullover exercise is a great way to improve upper body strength, increase muscle mass, and improve overall upper body stability.
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, knees straight, legs elevated, holding handles over head as shown.
  • Tighten abdominals and same time keep arms straight and move them down to hips and raise head and shoulders up and off board.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Increased upper body strength
  • Improved posture
  • Targeted back and chest muscles
  • Can be done with minimal equipment
  • Can be modified for different fitness levels
  • Helps prevent shoulder injuries
  • Can be incorporated into a full body workout
  • Can be done at home or at the gym
  • Can improve breathing and lung capacity
  • Can help with overall muscle balance and symmetry

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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 pullover exercise is a popular strength training exercise that primarily targets the chest, back, and arm muscles. While this exercise can be beneficial for building upper body strength and improving posture, there are certain situations where it should be avoided.Firstly, individuals with pre-existing shoulder or back injuries should avoid this exercise as it can put strain on these areas and worsen the injury. Additionally, those with conditions such as osteoporosis or arthritis should also avoid the pullover exercise as it can put excessive pressure on the joints.It is also important to avoid this exercise if you are pregnant, as it can be uncomfortable and potentially harmful for both you and your baby.Lastly, if you are new to exercise or have not properly learned the correct form and technique for the pullover, it is best to avoid it until you have received guidance from a certified trainer. Incorrect form can lead to injury and hinder your progress. It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine.

    • 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 weight and gradually increase
  • Keep your core engaged throughout the movement
  • Avoid jerky movements
  • Do not arch your back excessively
  • Keep your shoulders relaxed
  • Breathe properly, exhale on the way down and inhale on the way up
  • Do not lock your elbows at the top of the movement
  • Use a spotter if needed

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Chronic obstructive pulmonary disease (COPD)
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Parkinson’s disease
  • Multiple sclerosis (MS)
  • Lupus
  • Scoliosis
  • Muscular dystrophy
  • Cerebral palsy
  • Spinal cord injuries
  • Post-surgery rehabilitation
  • Post-stroke rehabilitation

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    Frequently asked questions

     

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