Towel pull in exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Towel pull in )

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Name of exercise  AROM ankle inv w/towel
Other names of exercise Towel pull in
Description of exercise The towel pull is a simple yet effective exercise that targets the muscles in your upper back, shoulders, and arms. To perform this exercise, you will need a towel or resistance band. Begin by standing with your feet shoulder-width apart and holding the towel with both hands in front of you. Keeping your arms straight, pull the towel apart by squeezing your shoulder blades together. Hold for a few seconds and then release. Repeat for several repetitions. This exercise helps to improve posture, strengthen the upper back muscles, and increase shoulder mobility. It can be done anywhere and is a great addition to any upper body 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
  • Sit with towel on floor.
  • Keep heel on floor.
  • Pull towel towards opposite foot by moving the foot only.
  • Repeat.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Supination
    Type of Action Retraction, Depression, Circumduction, Abduction

    Benefits of exercise

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

  • Improved grip strength
  • Increased upper body strength
  • Targets back, arms, and shoulders
  • Can be done with minimal equipment
  • Can be modified for different fitness levels
  • Helps improve posture
  • Can be incorporated into a full body workout
  • Can be used for both strength and endurance training
  • Can improve coordination and stability
  • Can be done at home or in the gym

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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

  • Towel pull is a type of exercise that involves using a towel to pull against resistance and strengthen the muscles of the upper body. While this exercise can be beneficial for many people, there are some situations where it should be avoided.Firstly, if you have any injuries or conditions affecting your shoulders, arms, or hands, you should avoid towel pull. This exercise puts a lot of strain on these areas and could worsen your condition.Additionally, if you are a beginner or have never done towel pull before, it is important to start with lighter resistance and gradually increase as you build strength. Trying to do too much too soon can lead to injury.Lastly, if you are pregnant, it is best to avoid towel pull as it can put pressure on your abdominal muscles and potentially harm your baby.In summary, towel pull is a great exercise for building upper body strength, but it should be avoided if you have any injuries or conditions, are a beginner, or are pregnant. It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine.

    • 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 towel with a strong and sturdy material
  • Keep a firm grip on the towel at all times
  • Make sure the towel is securely anchored to a stable object
  • Start with a light resistance and gradually increase as needed
  • Keep your body in a stable position throughout the movement
  • Engage your core muscles to maintain proper form
  • Avoid jerky or sudden movements
  • Do not overextend your arms or strain your shoulders
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Frozen shoulder
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • Wrist sprains and strains
  • Bicep tendinitis
  • Osteoarthritis
  • Rheumatoid arthritis

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    Frequently asked questions

     

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