Supine elbow bend/extend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine elbow bend/extend )

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Name of exercise  Grav- elbow flx/ext supine
Other names of exercise Supine elbow bend/extend
Description of exercise Supine elbow bend/extend exercise is a simple yet effective movement that targets the muscles in the back of the upper arm, known as the triceps. It involves lying on your back with your arms extended straight above your chest. From this position, you bend your elbows and lower your hands towards your shoulders, keeping your upper arms still. Then, you straighten your arms back to the starting position. This exercise can be done using body weight or with added resistance, such as dumbbells. It helps to strengthen and tone the triceps, which are important for daily activities like pushing and pulling. It can also improve overall arm strength and stability.
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
  • Lie on back, arm out to side, palm up, as shown.
  • Bend elbow, moving hand toward head, and return.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Biceps, Triceps
    Category of Exercise __
    Type of Exercise AAROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion, 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 range of motion
  • Strengthened triceps
  • Improved shoulder stability
  • Reduced risk of injury
  • Improved posture
  • Increased blood flow to arms
  • Improved coordination
  • Strengthened core muscles
  • 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 supine elbow bend/extend exercise should be avoided in certain situations to prevent injury and ensure safe and effective workout. This exercise should be avoided if the person has any existing injuries or conditions in the elbow, wrist, or shoulder. It should also be avoided if the person has a history of elbow dislocation or instability. Pregnant women should also avoid this exercise as it puts pressure on the abdomen. People with high blood pressure or heart conditions should avoid this exercise as it can increase blood pressure. Additionally, if the person experiences any pain or discomfort during the exercise, it should be stopped immediately. It is always important to consult a doctor or physical therapist before starting any new exercise routine, especially if you have any pre-existing conditions or injuries.

    • 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 mat or soft surface to avoid any injuries
  • Keep your arms and elbows close to your sides
  • Engage your core muscles throughout the exercise
  • Avoid locking your elbows at the top of the movement
  • Control the movement and avoid swinging your arms
  • Breathe properly and exhale as you extend your elbows
  • Do not hyperextend your elbows
  • Stop immediately if you experience any pain or discomfort
  • Consult a professional if you have any pre-existing elbow or shoulder injuries.

    • Helpful in Diseases

  • arthritis
  • tendinitis
  • bursitis
  • tennis elbow
  • golfer’s elbow
  • cubital tunnel syndrome
  • elbow dislocation
  • elbow fracture

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    Frequently asked questions

     

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