Side arm circles exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side arm circles )

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Name of exercise  AROM shld circum sidelying
Other names of exercise Side arm circles
Description of exercise Side arm circles is a simple and effective exercise that targets the muscles in the shoulders and upper back. To perform this exercise, stand with your feet shoulder-width apart and extend your arms out to the sides at shoulder height. Begin by making small circles with your arms, gradually increasing the size of the circles as you go. Keep your arms straight and engage your core for stability. This exercise helps to improve shoulder mobility, strengthen the muscles in the upper back, and improve posture. It can be done as a warm-up before a workout or as a standalone exercise for shoulder and 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
  • Lie on side.
  • Move your arm in a circle while keeping fingers in contact with the floor as much as possible.
  • You should follow your hand with your eyes.
  • It is alright to move your head as your eyes follow your hand.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Circumduction, Flexion, Extension

    Benefits of exercise

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

  • Improves shoulder mobility
  • Strengthens rotator cuff muscles
  • Increases range of motion in shoulders
  • Helps prevent shoulder injuries
  • Engages core muscles
  • Can be done anywhere with no equipment
  • Improves posture
  • Enhances upper body coordination
  • Targets multiple muscle groups at once
  • Can be modified for different fitness levels

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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

  • Side arm circles exercise should be avoided if you have any shoulder or arm injuries, such as a rotator cuff tear or tendinitis. It should also be avoided if you experience any pain or discomfort during the exercise. If you have any pre-existing medical conditions, such as arthritis or osteoporosis, it is important to consult with your doctor before performing this exercise. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may put strain on your abdominal muscles. If you are unsure about whether or not you should do side arm circles, it is always best to err on the side of caution and consult with a medical professional.

    • Precautions

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

  • Warm up before starting the exercise
  • Maintain proper form throughout the exercise
  • Start with small circles and gradually increase size
  • Keep your core engaged
  • Avoid jerky or fast movements
  • Do not arch your back
  • Keep your shoulders relaxed
  • Do not lock your elbows
  • Do not overextend your arms
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Shoulder pain
  • Rotator cuff injuries
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Impingement syndrome
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia

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    Frequently asked questions

     

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