Weightbearing elbow extend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Weightbearing elbow extend )

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Name of exercise  Stretch elbow ext sit weightbearing w/self
Other names of exercise Weightbearing elbow extend
Description of exercise Weightbearing elbow extend exercise is a strength training exercise that targets the muscles in the arms and upper back. It involves placing the hands on a stable surface, such as a table or wall, and extending the elbows to lift the body weight off the ground. This exercise helps to improve upper body strength and stability, as well as increase muscle mass in the arms and back. It can also help to improve posture and balance. To perform this exercise properly, it is important to engage the core muscles and maintain proper form throughout the movement. It can be modified for different fitness levels by adjusting the height of the surface or adding weights.
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 at table with involved arm on a phone book.
  • Grasp involved arm at wrist with other hand.
  • Slowly straighten elbow of involved arm.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Biceps, Triceps
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension

    Benefits of exercise

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

  • Strengthens elbow joint
  • Improves range of motion
  • Increases muscle endurance
  • Helps prevent elbow injuries
  • Improves overall upper body strength
  • Enhances grip strength
  • Can be done with or without weights
  • Targets multiple muscle groups in the arms
  • Can be modified for different fitness levels
  • Improves posture and stability

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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

  • Weightbearing elbow extend exercises should be avoided if you have any underlying medical conditions, such as arthritis or osteoporosis, that may be aggravated by the exercise. It is also important to avoid these exercises if you are experiencing any pain or discomfort in your elbow or surrounding muscles. If you have recently had a surgery or injury to your elbow, it is best to consult with your doctor before attempting weightbearing elbow extend exercises. Additionally, if you are pregnant or have a history of shoulder or neck injuries, it is recommended to avoid these exercises as they can put strain on these areas. It is always important to listen to your body and avoid any exercises that cause pain or discomfort.

    • 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
  • Start with a light weight and gradually increase as you become comfortable
  • Keep your elbows close to your body
  • Engage your core muscles to support your back
  • Avoid locking your elbows at the top of the movement
  • Do not arch your back
  • Keep your shoulders relaxed
  • Breathe evenly throughout the exercise
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • arthritis
  • tendinitis
  • bursitis
  • tennis elbow
  • golfer’s elbow
  • elbow strain
  • elbow sprain

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    Frequently asked questions

     

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