Wall curl down exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Wall curl down )

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Name of exercise  Stretch wrist flex w/shld IR at wall
Other names of exercise Wall curl down
Description of exercise The wall curl down exercise is a simple yet effective movement that targets the biceps muscles. To perform this exercise, stand facing a wall with your feet shoulder-width apart and your arms extended straight out in front of you, palms pressed against the wall. Slowly bend your elbows and bring your body closer to the wall, keeping your back straight and your core engaged. Once your elbows are at a 90-degree angle, push yourself back up to the starting position. This exercise can be done with or without weights and can help improve bicep strength and definition. It is also a great option for those with limited space or equipment.
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
  • Hold arm up with elbow straight and arm turned inward.
  • Press back of hand against wall.
  • Slowly create a stretch.
  • Hold, relax, and repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion, Rotation
    Type of Action Flexion, Supination, Plantarflexion, Abduction, Elevation, Reposition

    Benefits of exercise

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

  • Increases strength and definition in biceps
  • Targets the forearms and wrist flexors
  • Can be done with various equipment or just bodyweight
  • Improves grip strength
  • Helps with overall upper body stability
  • Can be modified for different fitness levels
  • Engages multiple muscle groups at once
  • Can be incorporated into a full body workout
  • Can be done in a small space
  • Can be used as a warm-up or cool-down exercise

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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

  • Wall curl down exercise should be avoided if you have any pre-existing injuries or conditions that could be aggravated by this exercise. This includes any injuries or pain in the neck, shoulders, or upper back. If you have a history of osteoporosis or osteoarthritis, this exercise may put too much strain on your bones and joints. It is also not recommended for pregnant women or individuals with high blood pressure or heart problems. If you experience any discomfort or pain while performing this exercise, you should stop immediately and consult with a medical professional. It is always important to listen to your body and avoid any exercises that may cause harm.

    • 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 proper form and technique
  • Keep your back straight against the wall
  • Engage your core muscles
  • Do not arch your back
  • Avoid locking your knees
  • Use a stable and sturdy wall
  • Start with light weights and gradually increase
  • Do not hold your breath, remember to breathe
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Rotator cuff injuries
  • Tendinitis
  • Bursitis
  • Frozen shoulder
  • Shoulder impingement syndrome
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder arthritis
  • Shoulder fractures
  • Shoulder sprains
  • Shoulder strains
  • Shoulder muscle tears

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    Frequently asked questions

     

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