Zip up and down exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Zip up and down )

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Name of exercise  Zip Up and Down
Other names of exercise Zip up and down
Description of exercise Zip up and down is a simple and effective exercise that targets the core muscles and helps to improve overall strength and stability. To perform this exercise, start by lying on your back with your arms extended above your head and your legs straight out in front of you. Engage your core and lift your arms and legs off the ground, bringing them together in a “zipper” motion towards your chest. Hold this position for a few seconds before slowly lowering your arms and legs back down to the starting position. Repeat this movement for several reps, focusing on maintaining control and engaging your core throughout the exercise. This exercise can be modified by bending the knees or using lighter weights to make it more challenging.
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 legs and heels together, feet turned outward.
  • Hold weights in hand at front of thighs.
  • Inhale while lifting hands to middle of chest allowing elbows to move outward while raising up onto toes.
  • Inhale, lower arms and heels.
  • Repeat.

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    Video Tutorial

     

    Body Part Abdominal, Ankle & Foot, Shoulder
    Type of Muscles Abdominal, Biceps, Calf or Foot
    Category of Exercise __
    Type of Exercise Resisted, Pilates
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Elevation, Depression, Reposition, Circumduction

    Benefits of exercise

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

  • increased cardiovascular health
  • improved flexibility
  • enhanced coordination
  • strengthened core muscles
  • improved balance
  • increased calorie burn
  • improved posture
  • reduced stress
  • improved mood
  • increased energy levels

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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

  • Zip up and down exercises should be avoided when experiencing any pain or discomfort in the neck, shoulders, or back. These exercises involve repetitive movements and can put strain on these areas, exacerbating any existing issues. It is also important to avoid these exercises if you have any injuries or conditions that may be aggravated by the movements, such as a herniated disc or rotator cuff injury. Additionally, if you are pregnant or have recently given birth, it is best to avoid zip up and down exercises as they can put pressure on the abdominal muscles and pelvic floor. It is always important to listen to your body and modify or avoid exercises that do not feel comfortable or safe for you.

    • 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
  • Wear comfortable and properly fitting clothing
  • Use proper form and technique throughout the exercise
  • Avoid jerky or sudden movements
  • Do not hold your breath while performing the exercise
  • Keep your core engaged and maintain a neutral spine
  • Start with a lower resistance and gradually increase as you become comfortable
  • Stop immediately if you experience any pain or discomfort
  • Keep your shoulders relaxed and avoid shrugging or tensing them
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • Arthritis
  • Asthma
  • Diabetes
  • Heart disease
  • High blood pressure
  • Obesity
  • Osteoporosis
  • Parkinson’s disease
  • Stroke

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    Frequently asked questions

     

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