Arm mixer exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Arm mixer )

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Name of exercise  AROM shld IR/ER
Other names of exercise Arm mixer
Description of exercise Arm mixer exercise is a strength training exercise that targets the muscles in the arms, particularly the biceps and triceps. It involves holding a dumbbell in each hand and standing with feet shoulder-width apart. The arms are then bent at the elbows and brought up to shoulder level, with the palms facing up. The exercise is performed by alternating between rotating the arms in a circular motion, as if stirring a pot, and then bringing them back down to the starting position. This movement engages and strengthens the muscles in the arms, helping to improve overall arm strength and definition. The weight of the dumbbells can be adjusted to increase or decrease the intensity of the exercise.
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.
  • Place one hand behind head.
  • Place other hand behind low back.
  • Switch hand positions.
  • Repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise Cardio Pulmo Strengthening
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion, Rotation
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Increased strength and muscle definition in the arms
  • Improved upper body coordination and balance
  • Enhanced grip strength
  • Increased endurance and stamina
  • Improved posture and stability
  • Strengthened core muscles
  • Improved range of motion in the arms and shoulders
  • Reduced risk of injury in the arms and shoulders
  • Can be done with minimal equipment and space
  • Can be easily modified for different fitness levels and goals

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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

  • Arm mixer exercise should be avoided if you have any existing shoulder or arm injuries, such as a rotator cuff tear or tendinitis. It should also be avoided if you experience any pain or discomfort while performing the exercise. Additionally, individuals with arthritis or joint problems in their shoulders or arms should avoid this exercise. If you have recently had surgery on your shoulders or arms, it is important to consult with your doctor before attempting this exercise. Pregnant women, individuals with high blood pressure, or those with heart problems should also avoid this exercise as it can put strain on the upper body and increase blood pressure. If you are unsure about whether or not you should perform the arm mixer exercise, it is best to 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)

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Start with lighter weights and gradually increase as you become comfortable
  • Keep your elbows close to your sides
  • Avoid locking your elbows
  • Do not swing your arms or use momentum
  • Breathe evenly and do not hold your breath
  • Take breaks and rest if you feel any pain or discomfort
  • Do not overexert yourself
  • Consult a trainer or doctor if you have any pre-existing injuries or medical conditions

    • Helpful in Diseases

  • arthritis
  • carpal tunnel syndrome
  • tendonitis
  • bursitis
  • frozen shoulder
  • rotator cuff injury
  • tennis elbow
  • golfer’s elbow
  • wrist sprain
  • hand sprain

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    Frequently asked questions

     

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