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

( Prone back arm raise w/elastic )

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Name of exercise  Resist shld ext uni prone w/elastic
Other names of exercise Prone back arm raise w/elastic
Description of exercise The prone back arm raise with elastic exercise is a strength training exercise that targets the muscles in the upper back and shoulders. To perform this exercise, you will need an elastic band or resistance band. Begin by lying face down on the ground with your arms extended overhead and the band securely held in both hands. Slowly lift your arms off the ground, keeping your elbows straight, until they are in line with your body. Hold for a few seconds, then slowly lower your arms back to the starting position. This exercise helps to improve posture, strengthen the upper back, and increase shoulder stability. It can be modified for different fitness levels by adjusting the tension of the 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 to bottom of bed or bench.
  • Lie face down, arm downward, elbow straight, grasping elastic.
  • Raise arm up and backward, keeping next to side as shown.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Latissimus Dorsi, Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Abduction, Elevation, Extension, Retraction

    Benefits of exercise

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

  • Improved shoulder stability
  • Increased muscle strength
  • Enhanced posture
  • Better balance
  • Improved range of motion
  • Reduced risk of injury
  • Engages multiple muscle groups
  • Can be done anywhere
  • Requires minimal equipment
  • Can be easily 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 prone back arm raise with elastic exercise is a beneficial exercise for strengthening the back and shoulders. However, there are certain situations in which it should be avoided or modified. Firstly, individuals with existing back injuries or conditions such as herniated discs or spinal stenosis should avoid this exercise as it puts strain on the back muscles and spine. Additionally, pregnant women or individuals with high blood pressure should avoid this exercise as it may increase blood pressure and put strain on the abdominal muscles. If you experience any pain or discomfort while performing this exercise, stop immediately and consult a healthcare professional. It is also important to avoid this exercise if you are recovering from a recent surgery or injury in the back or shoulder area. Lastly, if you are new to exercising or have not performed this exercise before, it is recommended to start with lighter resistance and gradually increase as you build strength and proper form.

    • Precautions

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

  • Avoid overstretching
  • Use proper form
  • Start with light resistance
  • Keep your core engaged
  • Breathe throughout the exercise
  • Avoid jerky movements
  • Do not arch your back
  • Keep your shoulders relaxed
  • Do not lock your elbows
  • Use a stable surface

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Frozen shoulder
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder bursitis
  • Shoulder tendinitis
  • Shoulder arthritis
  • Shoulder fracture
  • Shoulder separation
  • Shoulder sprain
  • Shoulder strain
  • Shoulder muscle weakness
  • Shoulder nerve injury
  • Thoracic outlet syndrome
  • Cervical radiculopathy

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    Frequently asked questions

     

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