Pullover exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pullover )

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Name of exercise  Resist shld pullover partial w/wt
Other names of exercise Pullover
Description of exercise The Pullover crunch on TG exercise is a combination movement that targets the abdominal muscles and the chest muscles. It involves lying on your back with your arms extended behind your head, holding a weight or a medicine ball. From this position, you contract your abs and lift your upper body while simultaneously bringing the weight towards your feet. This movement engages the entire core, including the upper and lower abs, obliques, and lower back. It also works the chest muscles as you lift the weight towards your feet. The Pullover crunch on TG exercise is an effective way to strengthen and tone the abdominal and chest muscles while also improving overall core stability and balance.
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
  • Lay on back holding weight straight overhead.
  • Keep elbows straight.
  • Lower weight overhead until it almost touches floor and return to start position.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Pectoral
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Adduction

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better posture
  • Stronger back muscles
  • Improved balance
  • Toned abs
  • Improved breathing
  • Increased range of motion
  • Improved athletic performance
  • Reduced risk of injury

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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 crunch is an exercise that targets the abdominal muscles, specifically the rectus abdominis. However, there are certain situations when it is best to avoid this exercise:Injury or pain in the neck or upper back: The Pullover crunch requires you to lift your upper body off the ground, which puts strain on the neck and upper back. If you have any injuries or pain in these areas, it is best to avoid this exercise to prevent further discomfort.
  • Difficulty with proper form: This exercise requires proper form to be effective and avoid injury. If you are unable to maintain the correct form, it is best to avoid this exercise and focus on other core exercises.
  • Pregnancy: During pregnancy, the abdominal muscles stretch and weaken, making it difficult to perform this exercise safely. It is best to consult with a doctor before attempting this exercise during pregnancy.
  • Recent abdominal surgery: If you have had recent abdominal surgery, it is important to avoid any exercises that put strain on the abdominal muscles, including the Pullover crunch. It is best to consult with a doctor for clearance before attempting this exercise.
  • Pre-existing conditions: If you have any pre-existing conditions that may be aggravated by this exercise, it is best to avoid it. These conditions may include hernias, osteoporosis, or any other medical condition that affects the spine or abdominal muscles.In general, it is important to listen to your body and avoid any exercises that cause discomfort or pain. If you are unsure about whether the Pullover crunch is suitable for you, it is best to consult with a fitness professional for guidance.

    • Precautions

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

  • To hold weight firmly, hold head of dumbbell in palm with neck of weight in the web space between thumb and forefinger. Overlap with other hand.

    • Helpful in Diseases

  • Back pain
  • Osteoporosis
  • Scoliosis
  • Spinal stenosis
  • Herniated disc
  • Degenerative disc disease
  • Postural dysfunction
  • Muscle imbalances

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    Frequently asked questions

     

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