Trunk punches exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Trunk punches )

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Name of exercise  AROM trunk rotn/shld fx stand
Other names of exercise Trunk punches
Description of exercise Trunk punches are a type of exercise that targets the core muscles, specifically the obliques and abdominals. This exercise involves standing with feet shoulder-width apart and arms bent at the elbows, fists clenched and positioned at the sides of the body. The movement consists of twisting the torso and punching one arm across the body towards the opposite side, while keeping the other arm at the side. This exercise can be done with bodyweight or by holding light weights for added resistance. Trunk punches help improve core stability, increase rotational strength, and can also be used as a cardiovascular exercise. It is commonly used in boxing and martial arts training.
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 with feet at shoulder distance apart or more, arms at sides.
  • Twist upper body to left and punch to left with the right arm, shifting weight to right leg.
  • Return and repeat to other direction.

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    Video Tutorial

    https://www.youtube.com/watch?v=7CZ5I-PZjEg%26pp=ygUJI3N0YXJ0Ym94

     

    Body Part Lumbar, Abdominal, Shoulder
    Type of Muscles Abdominal, Back, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion, Rotation
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction, Reposition

    Benefits of exercise

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

  • Improved core strength
  • Increased upper body strength
  • Better balance and stability
  • Improved posture
  • Increased coordination
  • Improved cardiovascular endurance
  • Engages multiple muscle groups
  • Can be done with or without equipment
  • Can be modified for different fitness levels
  • Helps with stress relief and release of tension

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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

  • Trunk punches, also known as rotational punches, can be a beneficial exercise for building core and upper body strength. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have any pre-existing injuries or conditions in your shoulders, back, or core, it is important to consult with a medical professional before attempting trunk punches. This exercise can put strain on these areas and worsen any existing issues.Additionally, if you are pregnant or have recently given birth, it is best to avoid trunk punches as they can put pressure on the abdominal muscles and pelvic floor.Lastly, if you are new to exercise or have limited mobility, it is important to start with lighter variations of this exercise and gradually increase intensity to avoid injury. Always listen to your body and modify or avoid any exercises that cause discomfort or pain.

    • 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 and technique throughout
  • Do not punch too hard or with excessive force
  • Keep your core engaged and stable
  • Breathe properly and do not hold your breath
  • Start with light weights and gradually increase as you progress
  • Avoid jerky or sudden movements
  • Keep your elbows close to your body
  • Take breaks and rest when needed
  • Consult a professional if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • High blood pressure
  • Cardiovascular diseases
  • Obesity
  • Diabetes
  • Arthritis
  • Osteoporosis

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    Frequently asked questions

     

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