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

( Spiderman )

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Name of exercise  Dynam hip flx/abd prone
Other names of exercise Spiderman
Description of exercise Spiderman exercise is a bodyweight exercise that mimics the movements of the iconic superhero. It involves starting in a push-up position and then bringing one knee up towards the elbow on the same side, as if climbing a wall. This is followed by alternating legs and maintaining a steady pace. The exercise primarily targets the core, shoulders, and arms, while also engaging the glutes and legs. It helps improve balance, coordination, and overall strength. The name “Spiderman” comes from the resemblance of the movement to the crawling action of the superhero. It is a fun and effective exercise that can be easily incorporated into a workout routine.
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
  • Begin lying on hands and toes, keeping body off of floor.
  • Bring leg up toward elbow and return.
  • Bring other leg toward elbow and return.
  • Repeat.

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    Video Tutorial

     

    Body Part Abdominal, Hip, Knee
    Type of Muscles Abdominal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise Dynamic
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Flextion, Abduction
    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 upper body strength
  • Increased core stability
  • Enhanced balance and coordination
  • Improved posture
  • Strengthened back muscles
  • Increased flexibility
  • Improved grip strength
  • Improved cardiovascular endurance
  • Increased muscle endurance
  • Improved overall body control

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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 Spiderman exercise, also known as the Spiderman crawl or Spiderman plank, is a popular core and upper body exercise that involves moving in a crawling motion while in a plank position. While this exercise can be beneficial for strengthening the core, arms, and shoulders, there are certain situations when it should be avoided. Firstly, individuals with wrist, shoulder, or back injuries should avoid this exercise as it puts pressure on these areas. Pregnant women should also avoid this exercise as it can be uncomfortable and potentially harmful for the baby. Furthermore, individuals with conditions such as carpal tunnel syndrome or arthritis may find this exercise too challenging and should avoid it. Lastly, if you have any existing medical conditions or are unsure if this exercise is safe for you, it is best to consult with a healthcare professional before attempting it.

    • 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
  • Maintain proper form throughout the exercise
  • Avoid arching your back
  • Engage your core muscles
  • Don’t overextend your arms or legs
  • Use a mat or soft surface to avoid injury
  • Start with small movements and gradually increase intensity
  • Breathe properly and don’t hold your breath
  • Stop immediately if you feel pain or discomfort
  • Consult a professional if you have any pre-existing injuries or medical conditions

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • osteoarthritis
  • fibromyalgia
  • multiple sclerosis
  • Parkinson’s disease
  • chronic obstructive pulmonary disease
  • asthma
  • diabetes
  • obesity

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    Frequently asked questions

     

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