Side press up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side press up )

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Name of exercise  AROM lumbar sidebend press up
Other names of exercise Side press up
Description of exercise Side press up, also known as side plank push up, is a variation of the traditional push up exercise that targets the arms, chest, shoulders, and core muscles. To perform a side press up, start in a plank position with your arms shoulder-width apart and your body in a straight line. Then, shift your weight to one side and lift your opposite arm up towards the ceiling while keeping your body stable. Lower yourself down into a push up position and then push back up, returning to the starting position. This exercise helps to improve upper body strength, stability, and balance. It can be modified for beginners by performing the exercise on the knees instead of the toes.
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.
  • Place top arm in front, lower arm extended up.
  • Push up, lifting upper body off floor.
  • Return to start position.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Flexion, Extension, Abduction, Adduction, Elevation, Depression, Supination, Pronation

    Benefits of exercise

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

  • Builds upper body strength
  • Engages core muscles
  • Increases shoulder stability
  • Improves posture
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Enhances balance and coordination
  • Can be done anywhere with no equipment
  • Promotes functional movement
  • Helps prevent injuries

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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 side press up exercise should be avoided if you have any existing shoulder, wrist, or elbow injuries. It puts a lot of strain on these joints and can worsen any existing pain or discomfort. It is also not recommended for individuals with low back pain or instability, as the twisting motion can aggravate these conditions. Pregnant women should also avoid this exercise, as it can put too much pressure on the abdominal muscles. Additionally, if you have any heart conditions or high blood pressure, it is best to avoid this exercise as it can increase your heart rate and blood pressure. It is always important to consult with a medical professional before starting any new exercise routine.

    • Precautions

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

  • Repeat with other side.

    • Helpful in Diseases

  • Shoulder injuries
  • Rotator cuff injuries
  • Shoulder impingement
  • Bursitis
  • Tendinitis
  • Frozen shoulder
  • Upper back pain

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    Frequently asked questions

     

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