Prone front arm raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone front arm raise )

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Name of exercise  AROM shld flx uni prone
Other names of exercise Prone front arm raise
Description of exercise Prone front arm raise is an exercise that targets the muscles in the shoulders, upper back, and arms. To perform this exercise, you lie face down on the floor with your arms extended out in front of you. Keeping your arms straight, you lift them off the floor until they are parallel to the ground, then slowly lower them back down. This movement strengthens the deltoid muscles in the shoulders, as well as the rhomboids and trapezius muscles in the upper back. It also engages the biceps and triceps in the arms, improving overall arm strength and stability. This exercise can be done with body weight or light dumbbells for added resistance.
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, arm at side, thumb pointing forward.
  • Slowly raise arm up to head level, keeping elbow straight.
  • Return to start and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Abduction, Elevation, Flexion, Supination

    Benefits of exercise

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

  • Improved shoulder and upper back strength
  • Increased shoulder stability
  • Better posture
  • Improved scapular mobility
  • Strengthened rotator cuff muscles
  • Improved shoulder joint flexibility
  • Enhanced athletic performance
  • Reduced risk of shoulder injuries
  • Improved overall upper body coordination
  • Increased muscle definition and tone

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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

  • Prone front arm raise exercise should be avoided if you have any shoulder injuries or pain, as it can aggravate the condition. It is also not recommended for individuals with chronic neck or back pain, as this exercise puts pressure on the spine. Pregnant women should also avoid this exercise as it can strain the abdominal muscles. If you have any pre-existing medical conditions such as osteoporosis or arthritis, it is important to consult with a doctor before attempting this exercise. Additionally, if you experience dizziness or lightheadedness during the exercise, stop immediately and seek medical attention. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • 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 light weights to avoid strain or injury
  • Keep your core engaged throughout the exercise
  • Maintain a neutral spine and avoid arching your back
  • Avoid jerky movements and perform the exercise in a controlled manner
  • Keep your shoulders relaxed and away from your ears
  • Do not lock your elbows while lifting your arms
  • Breathe evenly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Consult a trainer or doctor before attempting the exercise if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Biceps tendinitis
  • Frozen shoulder
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder arthritis

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    Frequently asked questions

     

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