Arm crossover exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Arm crossover )

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Name of exercise  AROM shld horiz abd/add stand
Other names of exercise Arm crossover
Description of exercise Arm crossover exercise is a simple yet effective movement that targets the muscles in the chest, shoulders, and upper back. To perform this exercise, stand with your feet shoulder-width apart and arms extended out to the sides at shoulder height. Then, cross one arm over the other in front of your body, making sure to keep your elbows slightly bent. Alternate crossing your arms back and forth in a smooth and controlled motion. This exercise helps to improve upper body strength, posture, and flexibility. It can also be modified by holding light weights or resistance bands to increase the intensity.
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 or stand with arm at 90 degrees, out from side, palm forward.
  • Move arm across body in front, as shown.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing, Sitting
    Difficulty Level Low
    Direction of Exercise Horizontal Abduction, Horizontal Adduction
    Type of Action Abduction, Flexion, Extension, Elevation, Depression, Retraction

    Benefits of exercise

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

  • Improves shoulder mobility
  • strengthens chest muscles
  • improves posture
  • increases range of motion
  • improves coordination
  • can be done anywhere
  • targets multiple muscle groups
  • can be modified for different fitness levels
  • improves upper body strength
  • 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

  • Arm crossover exercise should be avoided if you have any pre-existing shoulder or arm injuries, such as a rotator cuff tear or shoulder impingement. It should also be avoided if you experience any pain or discomfort while performing the exercise. Additionally, if you have a history of neck or back problems, this exercise may put unnecessary strain on those areas and should be avoided. If you are pregnant or have recently given birth, it is best to avoid this exercise as it may be too strenuous for your body. It is important to listen to your body and consult with a healthcare professional before attempting any new exercise, especially if you have any underlying medical 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
  • Keep your back straight throughout the movement
  • Engage your core muscles to maintain stability
  • Avoid jerky or sudden movements
  • Do not lock your elbows
  • Keep your shoulders relaxed and away from your ears
  • Do not cross your arms too tightly
  • Breathe deeply and evenly throughout the exercise
  • Use light weights or resistance bands to avoid strain
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Shoulder instability
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Arthritis
  • Muscle strains
  • Shoulder dislocation

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    Frequently asked questions

     

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