Prone prop up on pillow exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone prop up on pillow )

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Name of exercise  AROM lumbar lying prone arms up
Other names of exercise Prone prop up on pillow
Description of exercise Prone prop up on pillow is an exercise that involves lying on your stomach with a pillow supporting your upper body. This exercise is often used in physical therapy to improve upper body strength and posture. To perform this exercise, lie on your stomach and place a pillow under your chest, with your arms resting comfortably at your sides. Slowly lift your head, chest, and shoulders off the ground, using your back muscles. Hold this position for a few seconds and then slowly lower back down. Repeat this exercise for several repetitions, gradually increasing the duration of the hold. This exercise can help improve back strength and mobility, and is also beneficial for those with neck and shoulder pain.
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 with shoulders propped on pillow.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Supination, Elevation, Reposition

    Benefits of exercise

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

  • Improved posture
  • Increased upper body strength
  • Better spinal alignment
  • Improved breathing
  • Reduced back pain
  • Improved core stability
  • Increased shoulder mobility
  • Improved circulation
  • Better balance
  • Reduced tension in neck and shoulders

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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 prone prop up on pillow exercise is a simple and effective way to strengthen your back muscles and improve your posture. However, there are certain situations where this exercise should be avoided.Firstly, if you have any injuries or pain in your back, neck, or shoulders, it is important to consult with a healthcare professional before attempting this exercise. They can advise you on the best exercises for your specific condition.Additionally, if you have any underlying medical conditions such as osteoporosis or spinal stenosis, it is important to avoid this exercise as it may put too much strain on your spine.Furthermore, pregnant women should avoid this exercise as it can be uncomfortable and potentially harmful for the baby.Lastly, if you experience dizziness or lightheadedness when lying on your stomach, it is best to avoid this exercise and find an alternative way to strengthen your back muscles.

    • Precautions

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

  • Increase time to 1-2 minutes as comfort allows.

    • Helpful in Diseases

  • COPD
  • Asthma
  • Chronic bronchitis
  • Emphysema
  • Pneumonia
  • Bronchiectasis
  • Cystic fibrosis
  • Pulmonary fibrosis
  • Chronic obstructive airway disease
  • Respiratory muscle weakness

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    Frequently asked questions

     

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