Supine abducted rotation exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine abducted rotation )

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Name of exercise  Resist shld ER uni (abd 45) supine w/elastic
Other names of exercise Supine abducted rotation
Description of exercise Supine abducted rotation exercise is a type of strengthening exercise that targets the muscles in the shoulders and upper back. It involves lying on your back with your arms stretched out to the sides and slowly rotating them inwards, keeping your elbows bent and your palms facing upwards. This movement helps to strengthen the rotator cuff muscles and improve shoulder stability. It can also help to improve range of motion and reduce the risk of shoulder injuries. This exercise can be modified by using light weights or resistance bands to increase the intensity. It is often recommended for individuals recovering from shoulder injuries or those looking to improve their overall shoulder strength and mobility.
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 with arm out to side at 45 degrees, elbow bent.
  • Attach elastic to secure object as shown.
  • Grasp elastic in hand and move forearm backward.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Abduction, Supination

    Benefits of exercise

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

  • Improved hip mobility
  • Increased hip range of motion
  • Strengthened hip abductor muscles
  • Improved core stability
  • Reduced risk of hip and lower back injuries
  • Improved balance and coordination
  • Increased leg strength
  • Improved posture
  • Enhanced athletic performance
  • Improved overall lower body strength

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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 Supine abducted rotation exercise should be avoided if you have any pre-existing shoulder injuries or pain. It is also not recommended for individuals with limited range of motion in their shoulders or those who are recovering from a shoulder surgery. Additionally, if you experience any discomfort or pain while performing the exercise, it should be stopped immediately. It is important to consult with a doctor or physical therapist before attempting this exercise to ensure it is safe for your specific condition. It is also important to use proper form and technique to avoid any potential injuries. If you are unsure about the exercise, it is best to avoid it and choose a different exercise that is more suitable for your needs.

    • 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 alignment throughout the exercise
  • Engage core muscles to support the spine
  • Start with light weights and gradually increase as strength improves
  • Avoid jerky or sudden movements
  • Keep shoulders relaxed and avoid shrugging
  • Breathe evenly and avoid holding breath
  • Stop if you experience any pain or discomfort
  • Use a mat or cushion to support the head and neck
  • Consult a professional trainer before attempting the exercise.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Frozen shoulder
  • Shoulder instability
  • Bursitis
  • Adhesive capsulitis
  • Shoulder dislocation

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    Frequently asked questions

     

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