DB pendulum exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB pendulum )

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Name of exercise  Mob shld pendulum w/wt
Other names of exercise DB pendulum
Description of exercise DB pendulum exercise is a type of strength training exercise that involves using dumbbells to perform a swinging motion with the arms. It primarily targets the shoulder muscles, but also engages the core, back, and arm muscles. To perform this exercise, one must stand with feet shoulder-width apart, holding a dumbbell in each hand. The arms are then swung in a pendulum-like motion, moving the weights from side to side in front of the body. This exercise helps to improve shoulder stability, increase arm strength, and improve overall balance and coordination. It can be modified for different fitness levels by adjusting the weight of the dumbbells.
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
  • Lean over table as shown, supported by uninvolved arm.
  • Hold weight in hand or cuffed at wrist.
  • Allow involved arm to hang freely.
  • Use trunk movement to swing arm in circles, side to side, and front to back, as shown.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Rotation, Abduction, Adduction, Adduction
    Type of Action Rotation, Extension, Flexion, Circumduction

    Benefits of exercise

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

  • Improved core strength
  • Increased shoulder stability
  • Enhanced coordination and balance
  • Greater range of motion in shoulders
  • Strengthened back muscles
  • Improved posture
  • Increased muscle tone and definition
  • Improved sports performance
  • Reduced risk of injury
  • 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

  • The DB pendulum exercise should be avoided if you have any shoulder or neck injuries, as it can put strain on these areas. It should also be avoided if you have any instability in your shoulders or if you have recently had surgery in this area. Additionally, if you experience any pain or discomfort while performing the exercise, it should be stopped immediately. It is important to consult with a doctor or physical therapist before attempting this exercise, especially if you have a history of shoulder or neck issues. It is also important to use proper form and start with a lower weight to avoid injury.

    • 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 a weight that is appropriate for your strength level
  • Keep your arms and shoulders relaxed throughout the movement
  • Engage your core muscles to maintain stability
  • Keep your movements controlled and avoid swinging the weights
  • Maintain proper form and avoid arching your back
  • Breathe evenly and avoid holding your breath
  • Do not overload the weight or try to lift beyond your capabilities
  • Keep your feet firmly planted on the ground
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Osteoarthritis
  • Rheumatoid arthritis
  • Frozen shoulder
  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Shoulder instability
  • Shoulder dislocation
  • Adhesive capsulitis
  • Shoulder bursitis
  • Shoulder tendinitis

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    Frequently asked questions

     

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