Prone double arm extend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone double arm extend )

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Name of exercise  AROM shld ext bil prone palms downward
Other names of exercise Prone double arm extend
Description of exercise The prone double arm extend exercise is a bodyweight exercise that targets the muscles in the upper back, shoulders, and arms. To perform this exercise, start by lying face down on the floor with your arms extended out in front of you. Keep your legs and feet together and engage your core muscles. Then, simultaneously lift both arms and legs off the floor, keeping them straight and reaching as far as you can. Hold this position for a few seconds before slowly lowering back down to the starting position. This exercise helps to improve posture, strengthen the upper body, and increase overall stability and balance.
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 stomach on bench, arms down, thumbs outward.
  • Keep elbows straight, and lift arms up to trunk level as shown.
  • Return to start position.

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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 Extenstion
    Type of Action Extension, Hyperextension

    Benefits of exercise

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

  • Strengthening of the back muscles
  • Improved posture
  • Increased core stability
  • Improved shoulder mobility
  • Enhanced balance and coordination
  • Improved upper body strength
  • Reduced risk of back pain
  • Improved overall body awareness
  • Increased flexibility
  • Improved breathing and lung capacity

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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 double arm extend exercise should be avoided if you have any pre-existing back or shoulder injuries or conditions. This exercise puts a lot of strain on the lower back and shoulders, so if you have any pain or discomfort in these areas, it is best to avoid this exercise. Additionally, if you have any balance or stability issues, this exercise may be too challenging and could increase your risk of injury. It is important to listen to your body and only perform exercises that are within your physical capabilities. If you are unsure about whether or not this exercise is safe for you, consult with a healthcare professional before attempting it.

    • Precautions

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

  • Proper warm-up and stretching before starting the exercise
  • Use a mat or soft surface to avoid injuries
  • Maintain a neutral spine position throughout the exercise
  • Engage core muscles to protect the lower back
  • Keep the head and neck in a neutral position
  • Avoid locking the elbows
  • Keep the shoulders away from the ears
  • Breathe continuously and avoid holding your breath
  • Start with light weights and gradually increase intensity
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • shoulder pain
  • rotator cuff injury
  • frozen shoulder
  • bursitis
  • tendonitis
  • arthritis
  • impingement syndrome

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    Frequently asked questions

     

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