Seated Moses exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Seated Moses )

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Name of exercise  Resist shld abd w/staff w/elastic sit on ball (seated Moses)
Other names of exercise Seated Moses
Description of exercise Seated Moses is an exercise that targets the muscles in the back and shoulders. It is typically performed with a resistance band or dumbbells while sitting on a stability ball or chair. To perform this exercise, one should sit with good posture, holding the resistance band or dumbbells in each hand with arms extended straight out in front of the body. Then, the arms are slowly raised up and out to the sides, resembling the position of Moses holding the Ten Commandments. The movement should be controlled and the shoulders should be squeezed at the top of the movement. Seated Moses is a great exercise for improving upper body strength and posture.
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
  • Attach elastic to staff as shown.
  • Attach another piece of elastic to secure object as shown.
  • Sit on ball.
  • Hold staff in involved arm, out to side with elbow slightly bent so there is tension on the elastic.
  • Pull down on other elastic keeping staff steady.
  • Return to start position and repeat.

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    Video Tutorial

    https://m.youtube.com/watch?v=zK3R5AeLUVk%26t=1s

     

    Body Part Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Elevation, Depression, Retraction

    Benefits of exercise

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

  • Improved posture
  • Increased core strength
  • Better balance and stability
  • Strengthened back muscles
  • Improved shoulder mobility
  • Increased upper body strength
  • Improved coordination
  • Reduced risk of lower back pain
  • Improved breathing and lung capacity
  • Increased muscle endurance

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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 Seated Moses exercise should be avoided if an individual has any pre-existing injuries or conditions that could be aggravated by the movement. This includes injuries or pain in the neck, shoulders, or back, as well as any issues with the wrists or hands. Additionally, those with high blood pressure or heart problems should avoid this exercise, as it involves holding your breath and exerting force on the body. Pregnant women should also avoid this exercise, as it can put pressure on the abdomen and potentially harm the baby. It is always important to consult with a doctor or certified trainer before attempting any new exercise, especially if you have any concerns about your physical health.

    • 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 stable and comfortable chair or bench
  • Keep your back straight and shoulders relaxed
  • Engage your core muscles throughout the exercise
  • Do not arch your back or round your shoulders
  • Keep your feet flat on the ground
  • Use a weight that is appropriate for your strength level
  • Avoid jerky or sudden movements
  • Breathe steadily and evenly throughout the exercise
  • Take breaks and listen to your body if you feel any discomfort or pain

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • back pain
  • sciatica
  • carpal tunnel syndrome

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    Frequently asked questions

     

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