Push pull squeeze exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Push pull squeeze )

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Name of exercise  AROM lumbar push/pull w/ball squeeze
Other names of exercise Push pull squeeze
Description of exercise Push pull squeeze exercise is a full-body workout that involves pushing, pulling, and squeezing movements to target different muscle groups. It is a combination of traditional strength training exercises and isometric exercises, making it a great way to build strength, improve muscle definition, and increase overall body stability. The push movements, such as push-ups and chest presses, work the chest, shoulders, and triceps. Pull movements, like rows and pull-ups, target the back, biceps, and forearms. Squeezing exercises, such as planks and wall sits, engage the core and other stabilizing muscles. This exercise is highly effective in building overall strength and can be modified for all fitness levels.
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, both knees bent, feet off floor.
  • Place left hand on top of left knee and grasp right knee with right hand.
  • At the same time push left knee toward chest and try to push right knee away from chest, holding them so the knees do not move.
  • Next lie on back with knees bent with small ball between knees and squeeze knees together.

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    Video Tutorial

     

    Body Part Sacroiliac
    Type of Muscles Gluteal, Inner Thigh
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Adduction
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved muscle strength
  • Increased muscle endurance
  • Enhanced coordination
  • Improved joint stability
  • Increased range of motion
  • Better posture
  • Increased bone density
  • Improved cardiovascular health
  • Increased metabolism
  • 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

  • Push pull squeeze exercises should be avoided if you have any existing injuries or medical conditions that could be aggravated by these movements. It is important to always consult with a healthcare professional before starting any new exercise routine, especially if you have a history of joint or muscle pain, heart problems, or respiratory issues. Additionally, if you are pregnant or recovering from surgery, it is best to avoid these exercises until you have fully healed and received clearance from your doctor. It is also important to listen to your body and avoid these exercises if you experience any pain or discomfort during the movements. Always prioritize your safety and well-being when deciding whether or not to engage in push pull squeeze exercises.

    • 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
  • Keep your back straight and core engaged
  • Use proper form and technique
  • Do not rush through the exercise
  • Avoid locking your joints
  • Breathe properly throughout the movement
  • Start with lighter weights and gradually increase as you build strength
  • Avoid jerky or sudden movements
  • Listen to your body and stop if you experience any pain
  • Consult a professional trainer for guidance and assistance.

    • Helpful in Diseases

  • Arthritis
  • Carpal tunnel syndrome
  • Tendinitis
  • Repetitive strain injury
  • Tennis elbow
  • Golfer’s elbow
  • Rotator cuff injury
  • Frozen shoulder
  • Bursitis
  • Osteoarthritis
  • 1Rheumatoid arthritis
  • 1
  • Fibromyalgia
  • 1
  • Plantar fasciitis
  • 1
  • Shin splints
  • 1
  • Patellofemoral pain syndrome

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    Frequently asked questions

     

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