Straight arm push backs exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Straight arm push backs )

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Name of exercise  Iso shld ext straight arm
Other names of exercise Straight arm push backs
Description of exercise Straight arm push backs is a strength training exercise that primarily targets the triceps muscles in the back of the upper arm. To perform this exercise, stand with your feet shoulder-width apart and your arms extended straight out in front of you at shoulder level. Keeping your arms straight, push them back behind you until your hands are in line with your hips. Hold for a second and then slowly return to the starting position. This exercise can be done with or without weights and can help improve arm strength and tone the triceps. It is important to maintain proper form and control throughout the movement to avoid injury.
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
  • Stand facing away from wall as shown.
  • Place arm against wall with elbow straight.
  • Push against wall.
  • Hold, relax and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise Static
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Abduction, Hyperextension

    Benefits of exercise

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

  • Improved upper body strength
  • Increased shoulder mobility
  • Helps prevent shoulder injuries
  • Improved posture
  • Targets multiple muscle groups
  • Can be done with or without equipment
  • Can be modified for different fitness levels
  • Can be incorporated into a full body workout
  • Can be done anywhere
  • Can improve overall fitness and muscle tone

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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 straight arm push backs exercise should be avoided if you have any shoulder, elbow, or wrist injuries or pain. This exercise puts a lot of strain on these joints and can worsen any existing conditions. It should also be avoided if you have any lower back pain or issues with your spine, as the movement can put pressure on these areas. Additionally, if you are new to exercising or have weak core muscles, it is best to avoid this exercise as it requires a strong core for stability. It is always important to listen to your body and consult with a doctor or physical therapist before attempting any new exercises, especially if you have any pre-existing injuries or conditions.

    • 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
  • Engage your core muscles to support your back
  • Keep your shoulders relaxed and down
  • Avoid arching your back
  • Do not lock your elbows
  • Breathe continuously and deeply
  • Use a slow and controlled motion
  • Do not push beyond your comfortable range of motion
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • back pain
  • shoulder pain
  • rotator cuff injury

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    Frequently asked questions

     

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