Face down arm lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

Face down arm lift : How to do, Benefits, Side Effects, Uses, Precautions ( Face down arm lift )

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Name of exercise  Resist shld flx prone kneel on ball w/elastic
Other names of exercise Face down arm lift
Description of exercise The face down arm lift exercise is a simple yet effective workout that targets the muscles in the arms and shoulders. To perform this exercise, start by lying face down on the ground with your arms extended above your head. Slowly lift your arms off the ground, keeping them straight and parallel to the floor. Hold this position for a few seconds before slowly lowering your arms back to the starting position. Repeat this movement for several repetitions to strengthen and tone the muscles in your arms and shoulders. This exercise is great for improving posture and can be done anywhere with no equipment needed.
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.
  • Kneel face down on ball.
  • Grasp elastic with both hands.
  • Lift arms forward, keeping elbows straight.
  • Lower arms and repeat.

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    Video Tutorial

    EX1976/YTB/Link

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Elevation, Extension

    Benefits of exercise

    EX1976/T1(ME/1)

  • Improved muscle strength
  • Increased flexibility
  • Better posture
  • Toned arms
  • Reduced tension in shoulders
  • Improved circulation
  • Improved range of motion
  • Reduced risk of injury
  • Improved balance
  • Strengthened core muscles

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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 face down arm lift exercise should be avoided if you have any existing shoulder or neck injuries, as it can put strain on these areas and worsen your condition. It is also not recommended for those with high blood pressure or heart problems, as the inverted position can increase blood pressure and put extra strain on the heart. Pregnant women should also avoid this exercise, as it can be uncomfortable and potentially harmful for the baby. If you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult with a doctor or physical therapist.

    • 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
  • Start with light weights and gradually increase as you become comfortable
  • Keep your core engaged throughout the exercise
  • Maintain proper form and posture
  • Do not arch your back or lift your shoulders
  • Avoid jerky or sudden movements
  • Breathe evenly and do not hold your breath
  • Listen to your body and stop if you feel any pain or discomfort
  • Use a mirror to check your form and make adjustments if needed
  • Do not overdo the exercise and stick to a moderate number of repetitions.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Shoulder arthritis
  • Shoulder instability
  • Thoracic outlet syndrome
  • Nerve entrapment
  • Cervical radiculopathy
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • Cubital tunnel syndrome
  • Wrist sprains
  • Hand osteoarthritis
  • De Quervain’s tenosynovitis
  • Trigger finger
  • Dupuytren’s contracture

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    EX1976/FAQ/1

     

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