Sitting elbow stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting elbow stretch )

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Name of exercise  Stretch elbow ext sit
Other names of exercise Sitting elbow stretch
Description of exercise The sitting elbow stretch is a simple and effective exercise that targets the muscles in the back of the arm, specifically the triceps. To perform this stretch, sit on a chair or bench with your feet flat on the ground. Extend one arm straight up towards the ceiling, keeping your elbow close to your ear. Then, use your other hand to gently pull your elbow towards your head, feeling a stretch in the back of your arm. Hold this position for 10-15 seconds, then switch arms. This stretch can help improve flexibility and range of motion in the triceps, making it a great warm-up or cool-down exercise for any upper body workout.
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
  • Sit in chair with feet flat and shoulder distance apart.
  • Carefully lean forward with involved arm between knees.
  • Use other arm to straighten elbow.

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    Video Tutorial

    https://www.youtube.com/watch?v=C5yr4HNfQ-8%26pp=ygUOI2VsYm93dGlnaHRpbmc%253D

     

    Body Part Elbow & Wrist
    Type of Muscles Biceps
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension

    Benefits of exercise

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

  • Increased flexibility
  • Improved posture
  • Reduced tension in neck and shoulders
  • Strengthened upper back muscles
  • Improved circulation
  • Reduced risk of injury
  • Improved range of motion in shoulders
  • Reduced back pain
  • Improved shoulder stability
  • Improved overall upper body strength

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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 sitting elbow stretch exercise is generally considered to be a safe and effective way to stretch the muscles in the arms and shoulders. However, there are some situations where it may be best to avoid this exercise.Firstly, if you have any existing injuries or conditions in your arms or shoulders, it is important to consult with a healthcare professional before attempting this exercise. They can advise you on whether it is safe for you to do and provide modifications if needed.Additionally, if you experience any pain or discomfort while performing the sitting elbow stretch, it is important to stop and reassess your form or seek guidance from a professional. This exercise should not cause pain, so if you are experiencing any, it is best to avoid it.Lastly, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may put strain on your abdominal muscles. It is always important to listen to your body and avoid any exercises that do not feel comfortable or safe for you.

    • Precautions

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

  • Warm up before starting the exercise
  • Use proper form and technique
  • Avoid locking your elbows
  • Do not overstretch
  • Breathe properly throughout the exercise
  • Stop if you feel any pain or discomfort
  • Start with light weights and gradually increase
  • Keep your shoulders relaxed
  • Do not hunch or arch your back
  • Hold the stretch for a few seconds before releasing

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Tennis elbow
  • Golfer’s elbow
  • Bursitis
  • Tendinitis
  • Arthritis
  • Repetitive strain injury
  • Cubital tunnel syndrome
  • Thoracic outlet syndrome
  • Frozen shoulder

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    Frequently asked questions

     

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