Variable isometric arm rotation exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Variable isometric arm rotation )

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Name of exercise  Var iso shld ER w/elastic
Other names of exercise Variable isometric arm rotation
Description of exercise Variable isometric arm rotation exercise is a type of strength training exercise that targets the muscles in the arms and shoulders. It involves holding a weight or resistance band in each hand and rotating the arms in various directions while maintaining a static position. This exercise works the biceps, triceps, and shoulder muscles, improving their strength and stability. It also helps to improve joint mobility and flexibility in the arms. The variable aspect of this exercise allows for different levels of difficulty and can be modified to target specific muscles or accommodate different fitness levels. It is a great addition to any workout routine for building strong and toned arms.
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
  • Attach elastic to secure object at waist level.
  • Grasp elastic in hand, arm at side, elbow at 90 degrees.
  • Rotate arm slightly outward.
  • Step away from band, holding arm in same position.
  • Step back and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise Static
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Rotation
    Type of Action Rotation, Circumduction

    Benefits of exercise

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

  • Improved shoulder stability
  • Increased muscle endurance
  • Enhanced joint mobility
  • Strengthened rotator cuff muscles
  • Improved posture
  • Increased range of motion
  • Reduced risk of injury
  • Improved coordination
  • Enhanced sports performance
  • Increased muscle activation

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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 Variable Isometric Arm Rotation exercise should be avoided if you have any pre-existing shoulder injuries or pain. It puts a lot of strain on the shoulder joint and can aggravate any existing issues. It is also not recommended for individuals with high blood pressure or heart problems, as it can cause a spike in blood pressure. Additionally, if you have any wrist or elbow injuries, this exercise should be avoided as it requires a strong grip and may worsen these injuries. Pregnant women and individuals with any spinal injuries or conditions should also avoid this exercise as it puts pressure on the spine. It is always best to consult with a healthcare professional before attempting any new exercise, especially if you have any underlying health concerns.

    • Precautions

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

  • Close your eyes
  • Keep your back straight
  • Engage your core
  • Avoid jerky movements
  • Do not overextend your arms
  • Use a light weight
  • Breathe evenly
  • Keep your shoulders relaxed
  • Do not lock your elbows
  • Maintain a slow and controlled pace

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Carpal tunnel syndrome
  • Tennis elbow
  • Golfer’s elbow

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    Frequently asked questions

     

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