Wall lateral shift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Wall lateral shift )

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Name of exercise  AROM lumbar lateral shift, arm on wall
Other names of exercise Wall lateral shift
Description of exercise Wall lateral shift exercise is a type of bodyweight exercise that primarily targets the muscles in the shoulders, arms, and upper back. It involves standing parallel to a wall with one arm extended and the palm against the wall. The exerciser then shifts their body weight to the opposite side, keeping the arm straight and maintaining contact with the wall. This movement challenges the muscles to stabilize and strengthen the shoulder joint, while also improving overall upper body strength and posture. It can be modified by using resistance bands or weights to increase the difficulty. Regular practice of wall lateral shift exercise can help improve shoulder mobility, reduce the risk of injury, and enhance overall upper body strength.
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
  • Stand with appropriate side to wall as indicated.
  • Place hand on wall at shoulder level.
  • Keep arm straight and feet together.
  • Slowly shift hips toward wall.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Abduction, Adduction, Extension, Flexion, Circumduction

    Benefits of exercise

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

  • Improved shoulder mobility
  • Strengthened shoulder muscles
  • Increased stability in the shoulder joint
  • Enhanced posture
  • Improved upper body balance
  • Increased range of motion in the arms
  • Improved coordination
  • Reduced risk of shoulder injuries
  • Improved overall upper body strength
  • Increased muscle activation in the back and chest muscles

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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 Wall lateral shift exercise, also known as the side plank, is a popular exercise that targets the core muscles of the body. However, there are certain situations where it is best to avoid this exercise:Recent injury or pain: If you have recently injured your shoulder, wrist, or elbow, it is best to avoid this exercise as it puts pressure on these joints.
  • Pregnancy: Pregnant women should avoid this exercise as it can put strain on the abdominal muscles and may not be safe for the growing baby.
  • Low back pain: If you have a history of low back pain, it is important to avoid this exercise as it can aggravate the condition.
  • Inexperienced or weak core muscles: If you are new to exercising or have weak core muscles, it is best to avoid this exercise as it requires a certain level of strength and stability.
  • Dizziness or vertigo: If you experience dizziness or vertigo, it is best to avoid this exercise as it involves balancing on one side of the body and can worsen these symptoms.It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine. If you experience any pain or discomfort while performing the Wall lateral shift exercise, it is best to stop and seek guidance from a professional.

    • 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
  • Maintain proper form and technique throughout the exercise
  • Start with a light weight or no weight at all
  • Keep the back straight and avoid arching
  • Engage the core muscles to support the spine
  • Do not shift too far to one side, keep the movement controlled
  • Avoid jerky or sudden movements
  • Do not use momentum to complete the exercise
  • Breathe evenly throughout the exercise
  • Consult a professional before attempting the exercise if you have any existing injuries or medical conditions

    • Helpful in Diseases

  • Back pain
  • Herniated disc
  • Sciatica
  • Scoliosis
  • Degenerative disc disease
  • Spinal stenosis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Ankylosing spondylitis
  • Fibromyalgia
  • Muscle strain or sprain
  • Postural problems
  • Spinal misalignment
  • Muscle imbalance
  • Poor posture
  • Neck pain
  • Shoulder pain
  • Hip pain
  • Knee pain
  • Ankle pain

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    Frequently asked questions

     

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