Sidelying bent arm lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sidelying bent arm lift )

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Name of exercise  Resist shld ER sidelying (arm abd) w/wt
Other names of exercise Sidelying bent arm lift
Description of exercise The Sidelying Bent Arm Lift is a simple yet effective exercise that primarily targets the muscles in the shoulders and upper back. To perform this exercise, lie on your side with your knees bent and your head supported by your arm. Then, slowly lift your top arm towards the ceiling while keeping your elbow bent and your hand close to your chest. Hold the position for a few seconds before slowly lowering your arm back down. This exercise can help improve shoulder stability, increase upper body strength, and improve posture. It can be modified with the use of dumbbells or resistance bands for added intensity.
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, involved side up.
  • Place pillow between arm and body.
  • Place arm on pillow, elbow bent, with weight in hand.
  • Move hand up as shown.
  • Return to starting position.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Abduction, Elevation

    Benefits of exercise

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

  • Improved shoulder stability
  • Increased upper back strength
  • Better posture
  • Enhanced core engagement
  • Improved balance
  • Increased range of motion in shoulders
  • Strengthened rotator cuff muscles
  • Improved scapular control
  • Reduced risk of shoulder injuries
  • Improved overall upper body strength

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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 Sidelying bent arm lift exercise should be avoided if you have any shoulder or neck injuries or pain. This exercise puts strain on the shoulder joint and can aggravate existing injuries or cause new ones. It should also be avoided if you have any conditions that affect your balance or stability, as this exercise requires you to maintain a stable position on your side. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and potentially harm the baby. If you experience any pain or discomfort during this exercise, stop immediately and consult 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
  • Use proper form and technique
  • Keep your core engaged throughout the movement
  • Do not lift weights that are too heavy
  • Avoid jerky or sudden movements
  • Breathe properly throughout the exercise
  • Keep your shoulders relaxed and away from your ears
  • Do not arch your back
  • Listen to your body and stop if you feel pain or discomfort
  • Consult a professional trainer if you are new to this exercise.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Bursitis
  • Tendinitis
  • Frozen shoulder

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    Frequently asked questions

     

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