Weighted prone hang stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Weighted prone hang stretch )

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Name of exercise  Stretch knee ext prone w/wt
Other names of exercise Weighted prone hang stretch
Description of exercise Weighted prone hang stretch is a stretching exercise that targets the muscles in the upper back, shoulders, and arms. It involves hanging face down from a bar or suspension trainer with added weight on the feet or ankles. The weight helps to increase the stretch and tension on the muscles, making it more effective. This exercise helps to improve flexibility and range of motion in the upper body, as well as strengthen the muscles in the back and shoulders. It can also help to alleviate tension and stiffness in the upper body, making it a great exercise for those who sit at a desk for long periods or participate in activities that require a lot of upper body movement.
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 face down, towel roll under thigh of involved leg as shown.
  • Place weight on ankle.
  • Relax leg and allow gravity to straighten leg.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Hamstring
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Retraction

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased grip strength
  • Reduced risk of shoulder injuries
  • Improved posture
  • Increased core stability
  • Improved upper body strength
  • Improved flexibility
  • Reduced tension in upper back and shoulders
  • Improved blood circulation
  • Improved overall range of motion

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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

  • Weighted prone hang stretch exercise should be avoided if you have any existing shoulder or back injuries, as it can put strain on these areas and worsen the condition. It is also not recommended for individuals with high blood pressure or heart problems, as the inverted position can increase blood pressure and heart rate. Pregnant women should also avoid this exercise due to the potential risk of falling or putting pressure on the abdomen. Additionally, if you have any dizziness or vertigo, it is best to avoid this exercise as it involves being inverted and can exacerbate these symptoms. It is always important to consult with a healthcare professional before attempting any new exercise, especially if you have any pre-existing conditions.

    • 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 stable and secure bar or equipment for hanging
  • Start with a lighter weight and gradually increase as you become comfortable
  • Keep your body relaxed and avoid excessive swinging
  • Engage your core muscles to maintain a neutral spine
  • Do not hold your breath, remember to breathe deeply and evenly
  • Avoid overstretching or forcing your body into uncomfortable positions
  • Do not perform the exercise if you have any back or shoulder injuries
  • Use proper form and technique to avoid strain or injury
  • Stop the exercise immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Sciatica
  • Herniated disc
  • Back pain
  • Spinal stenosis
  • Scoliosis
  • Muscle tension
  • Fibromyalgia
  • Osteoarthritis
  • Rheumatoid arthritis
  • Ankylosing spondylitis
  • Degenerative disc disease
  • Spondylolisthesis
  • Sacroiliac joint dysfunction
  • Piriformis syndrome
  • Pregnancy-related back pain
  • Postural imbalances

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    Frequently asked questions

     

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