Self outward arm range exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Self outward arm range )

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Name of exercise  PROM shld ER w/self
Other names of exercise Self outward arm range
Description of exercise Self outward arm range exercise is a simple yet effective exercise that helps to improve the range of motion in your arms. It involves extending your arms out to the side and then slowly bringing them back to your sides. This exercise helps to stretch and strengthen the muscles in your arms, shoulders, and upper back. It can also help to improve posture and alleviate tension in these areas. To perform this exercise, stand with your feet shoulder-width apart and your arms relaxed at your sides. Slowly raise your arms out to the sides, keeping them at shoulder height, and then slowly lower them back down. Repeat this movement for several repetitions to improve your arm range and flexibility.
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
  • Hold wrist of involved arm with your other hand.
  • Keep elbow of involved arm bent.
  • Move forearm outward and away from body.
  • Return to start and repeat

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise PROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Abduction, Flexion, Circumduction, Elevation

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Strengthened arm muscles
  • Improved posture
  • Reduced risk of injury
  • Increased blood flow to arms
  • Improved balance and coordination
  • Improved overall physical performance
  • Reduced muscle tension and stiffness
  • Improved joint mobility

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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

  • Self outward arm range exercise should be avoided if you have any pre-existing shoulder or arm injuries, as it may exacerbate the condition and cause further damage. It is also not recommended for individuals with chronic shoulder pain or inflammation, as it could worsen the symptoms. Pregnant women should also avoid this exercise as it puts strain on the abdominal muscles and could be harmful to the baby. If you experience any discomfort or pain while performing this exercise, it is best to stop immediately and consult with a healthcare professional. Additionally, if you have any medical conditions that affect your range of motion or strength in your arms, it is best to seek medical advice before attempting this exercise.

    • Precautions

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

  • Keep elbow of involved arm next to side.

    • Helpful in Diseases

  • Rotator cuff tendinitis
  • Rotator cuff tear
  • Shoulder impingement
  • Frozen shoulder
  • Bursitis
  • Arthritis
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder fracture

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    Frequently asked questions

     

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