Sidelying side arm raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sidelying side arm raise )

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Name of exercise  AROM shld horiz abd sidelying high level
Other names of exercise Sidelying side arm raise
Description of exercise Sidelying side arm raise is a strengthening exercise that targets the shoulder muscles. To perform this exercise, lie on one side with your legs stacked and your head resting on your lower arm. Keep your top arm straight and slowly lift it towards the ceiling, making sure to keep your elbow slightly bent. Pause at the top for a second and then slowly lower your arm back to the starting position. This exercise helps to improve shoulder stability and mobility, as well as strengthen the muscles in the shoulders, upper back, and arms. It can also help to improve posture and prevent shoulder injuries.
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 uninvolved side with involved arm at 90 degrees, out in front, elbow straight, palm down.
  • Move arm upward, as shown.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Horizontal Abduction, Horizontal Adduction
    Type of Action Abduction

    Benefits of exercise

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

  • Tones and strengthens the shoulders
  • Improves posture
  • Increases shoulder stability
  • Targets the deltoid muscles
  • Can be modified for different fitness levels
  • Helps prevent shoulder injuries
  • Engages core muscles
  • Improves range of motion in the shoulders
  • Can be done with minimal equipment
  • Can be incorporated into a full body workout routine

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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

  • Sidelying side arm raise exercise should be avoided if you have any shoulder or neck injuries. This exercise puts a lot of strain on the shoulder joint and can worsen any existing injuries. It should also be avoided if you experience any pain or discomfort while performing the exercise. Additionally, if you have any conditions such as osteoporosis or arthritis, it is best to consult with a doctor before attempting this exercise. It is important to listen to your body and not push through any pain or discomfort during this exercise. If you are unsure about whether or not to do this exercise, it is best to err on the side of caution and avoid it.

    • 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
  • Use a light weight to avoid strain or injury
  • Keep the arm straight throughout the movement
  • Engage the core muscles to stabilize the body
  • Avoid jerky or sudden movements
  • Maintain proper form and posture
  • Breathe steadily and do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Do not overextend the arm or shoulder
  • Gradually increase the weight and intensity over time

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tear
  • Bursitis
  • Frozen shoulder
  • Shoulder arthritis
  • Shoulder tendinitis
  • Shoulder instability

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    Frequently asked questions

     

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