Side crane beginner exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side crane beginner )

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Name of exercise  Side Crane Beginner
Other names of exercise Side crane beginner
Description of exercise The side crane beginner exercise is a challenging and effective move that targets the core, arms, and shoulders. To perform this exercise, start in a plank position with your hands shoulder-width apart. Slowly shift your weight onto your right hand and lift your left arm off the ground, keeping it straight. Then, bend your left knee and bring it towards your left elbow, while keeping your right leg extended. Hold this position for a few seconds, then return to the starting plank position. Repeat on the other side. This exercise helps improve balance, stability, and overall strength in the upper body and core. It is a great exercise for beginners to build strength and coordination.
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
  • Kneel.
  • Place head on floor.
  • Place palms on floor to side of head near sides of knees.
  • Shift weight to arms and head.
  • Lift bent legs and move to right.
  • Hold, lower and repeat to other side.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Shoulder, Elbow & Wrist
    Type of Muscles Latissimus Dorsi, Abdominal, Deltoid, Biceps, Triceps
    Category of Exercise __
    Type of Exercise Static
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Rotation
    Type of Action Abduction, Elevation, Depression, Retraction, Circumduction

    Benefits of exercise

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

  • Improves balance
  • Strengthens core muscles
  • Increases upper body strength
  • Enhances coordination
  • Builds arm and shoulder muscles
  • Engages stabilizing muscles
  • Improves focus and concentration
  • Increases flexibility
  • Tones abdominal muscles
  • Improves posture

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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 Side crane exercise is a challenging move that requires a high level of strength and balance. It is not recommended for beginners or those with certain health conditions. Here are some instances when it is best to avoid this exercise:If you have a history of shoulder or wrist injuries: The Side crane puts a lot of strain on the shoulders and wrists, making it unsuitable for those with a history of injuries in these areas.
  • If you have low core strength: This exercise requires a strong core to maintain balance and stability. If your core is not strong enough, it can put you at risk of injury.
  • If you have high blood pressure: The Side crane involves holding your body in an inverted position, which can increase blood pressure. It is not recommended for those with high blood pressure or heart conditions.
  • If you are pregnant: Pregnant women should avoid this exercise as it can put pressure on the abdomen and potentially harm the baby.
  • If you are new to yoga or fitness: This is an advanced yoga pose that requires a good understanding of body alignment and control. It is best to work on building strength and balance before attempting this exercise.In summary, the Side crane exercise should be avoided by beginners, those with injuries or health conditions, and pregnant women. It is important to listen to your body and only attempt this exercise when you feel ready and have proper guidance from a trained instructor.

    • Precautions

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

  • For more advanced, lift head off of floor.

    • Helpful in Diseases

  • Shoulder injuries
  • Rotator cuff injuries
  • Bursitis
  • Tendinitis
  • Frozen shoulder
  • Impingement syndrome

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    Frequently asked questions

     

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