Alternating front arm raise on foam roll exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Alternating front arm raise on foam roll )

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Name of exercise  AROM shld flx bil alt supine w/roll
Other names of exercise Alternating front arm raise on foam roll
Description of exercise The Alternating Front Arm Raise on Foam Roll is an effective exercise that targets the shoulders, upper back, and core muscles. To perform this exercise, you will need a foam roll and a set of dumbbells. Start by lying face down on the foam roll with your feet hip-width apart and your arms hanging straight down towards the floor. Hold a dumbbell in each hand and slowly lift one arm up to shoulder level while keeping the other arm on the foam roll. Lower the arm back down and repeat on the other side. This exercise challenges your balance and stability while also strengthening your upper body muscles.
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 back on roll with arms at sides and palms inward.
  • Raise arm up and over head.
  • Lower arm, and raise other arm and over head.
  • Continue alternating arms.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back, Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Elevation

    Benefits of exercise

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

  • Improved shoulder stability
  • Increased core strength
  • Enhanced balance and coordination
  • Strengthened upper back muscles
  • Improved posture
  • Increased shoulder mobility
  • Reduced risk of shoulder injuries
  • Improved overall upper body strength
  • Increased muscle endurance
  • Improved overall body control

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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

  • Alternating front arm raise on foam roll is an effective exercise for improving shoulder stability and core strength. However, there are certain situations when it should be avoided to prevent injury or discomfort.Firstly, if you have any shoulder injuries or pain, it is best to avoid this exercise as it can aggravate the condition. Similarly, if you have any existing neck or back injuries, the foam roll may not provide enough support for your body and could cause further strain.Additionally, if you are new to foam rolling or have poor balance and coordination, it may be best to avoid this exercise until you have built up enough strength and stability to perform it safely.Lastly, if you are pregnant or have any other medical conditions, it is best to consult with a healthcare professional before attempting this exercise.

    • 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 foam roll that is stable and secure
  • Keep your core engaged throughout the exercise
  • Start with a lighter weight before progressing to heavier weights
  • Keep your arms straight and avoid bending at the elbows
  • Avoid arching your back during the movement
  • Keep your shoulders relaxed and away from your ears
  • Do not swing the weight, use controlled and deliberate movements
  • Avoid locking your knees and keep a slight bend in them
  • Listen to your body and stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Bursitis
  • Tendinitis
  • Frozen shoulder
  • Shoulder instability
  • Shoulder arthritis

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    Frequently asked questions

     

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