Prone side arm raise w/elastic exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone side arm raise w/elastic )

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Name of exercise  Resist shld horiz abd uni prone thumb up w/elastic
Other names of exercise Prone side arm raise w/elastic
Description of exercise Prone side arm raise with elastic exercise is a strengthening exercise that targets the muscles in the back, shoulders, and arms. To perform this exercise, lie face down on the floor with your arms extended out to the sides and an elastic band wrapped around your wrists. Keeping your arms straight, slowly lift them up towards the ceiling, squeezing your shoulder blades together. Hold for a few seconds and then lower back down to the starting position. This exercise helps to improve posture, increase shoulder stability, and strengthen the muscles in the upper body. It can be modified for different fitness levels by using a lighter or heavier resistance band.
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
  • Secure elastic at bottom of bed or bench.
  • Lie face down on bed, involved arm down and thumb outward.
  • Grasp elastic.
  • Raise arm upward to shoulder level, at 100 to 120 degrees of abduction, keeping elbow straight.
  • Lower arm and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Horizontal Abduction
    Type of Action Abduction

    Benefits of exercise

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

  • Improved shoulder strength
  • Increased shoulder stability
  • Enhanced upper back muscles
  • Improved posture
  • Strengthened core muscles
  • Increased range of motion in shoulders
  • Improved balance and coordination
  • Reduced risk of shoulder injuries
  • Improved athletic performance
  • Increased muscle tone in arms and shoulders

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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 prone side arm raise with elastic exercise is generally considered a safe and effective exercise for strengthening the muscles of the shoulders and upper back. However, there are certain situations in which it may be best to avoid this exercise or modify it to suit individual needs. Firstly, individuals with shoulder or upper back injuries or conditions such as rotator cuff tears, shoulder impingement, or cervical spine issues should avoid this exercise as it may aggravate their condition and cause further injury. Additionally, those with limited mobility or range of motion in their shoulders may struggle to perform this exercise correctly and should consult a healthcare professional before attempting it. Pregnant women should also avoid this exercise as the prone position may be uncomfortable or unsafe for them. Lastly, if you experience any pain or discomfort while performing this exercise, stop immediately and consult a healthcare professional for guidance.

    • Precautions

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

  • Use a suitable resistance band
  • Warm up properly before starting the exercise
  • Keep your back straight and core engaged
  • Avoid arching your lower back
  • Keep your shoulders relaxed
  • Do not overextend your arms
  • Avoid jerky movements
  • Breathe evenly throughout the exercise
  • Stop immediately if you feel any pain or discomfort
  • Gradually increase the resistance as you get stronger.

    • Helpful in Diseases

  • Rotator Cuff Injury
  • Shoulder Impingement Syndrome
  • Frozen Shoulder
  • Bursitis
  • Tendinitis

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    Frequently asked questions

     

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