DB sidelying shoulder lateral rotation exercise : How to do, Benefits, Side Effects, Uses, Precautions

DB sidelying shoulder lateral rotation exercise : How to do, Benefits, Side Effects, Uses, Precautions ( DB sidelying shoulder lateral rotation )

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Name of exercise  Resist shld ER sidelying w/wt
Other names of exercise DB sidelying shoulder lateral rotation
Description of exercise The DB sidelying shoulder lateral rotation exercise is a strength-building exercise that targets the muscles in the shoulders and upper back. It is performed by lying on one side with the knees bent and a dumbbell held in the top hand. The arm is then slowly rotated upwards and outwards, keeping the elbow close to the side. This movement engages the rotator cuff muscles and helps improve shoulder stability and range of motion. It can also be modified by using a resistance band or increasing the weight of the dumbbell. This exercise is beneficial for athletes and individuals looking to improve their shoulder strength and function.
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 on side, involved side up.
  • Arm at side, elbow bent, with weight in hand.
  • Move arm up as shown.
  • Return to starting position.

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    Video Tutorial

    EX14/YTB/Link

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Abduction, External rotation

    Benefits of exercise

    EX14/T1(ME/1)

  • Improved shoulder mobility
  • Increased range of motion
  • Strengthened rotator cuff muscles
  • Improved posture
  • Reduced risk of shoulder injuries
  • Enhanced sports performance
  • Improved shoulder stability
  • Improved upper body strength
  • Reduced shoulder pain
  • Improved shoulder function

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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

  • The DB sidelying shoulder lateral rotation exercise should be avoided if you have any current or previous shoulder injuries or pain. This exercise puts a lot of stress on the shoulder joint and can exacerbate existing issues. It should also be avoided if you have any limitations in range of motion or strength in your shoulders, as it can be difficult to perform correctly and may cause further injury. Additionally, if you have any recent surgery or inflammation in the shoulder area, it is best to avoid this exercise until you have fully recovered. It is always important to consult with a medical professional before starting any new exercise routine, especially if you have any concerns about your shoulder health.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Use a light weight dumbbell
  • Keep your elbow close to your body
  • Maintain proper form throughout the exercise
  • Do not arch your back
  • Engage your core muscles
  • Avoid jerky movements
  • Breathe properly
  • Stop if you feel any pain or discomfort
  • Gradually increase the weight as you get stronger

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinopathy
  • Bursitis
  • Frozen shoulder
  • Shoulder arthritis

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    EX14/FAQ/1

     

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