One arm salute exercise : How to do, Benefits, Side Effects, Uses, Precautions

( One arm salute )

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Name of exercise  One Arm Salute
Other names of exercise One arm salute
Description of exercise The One Arm Salute exercise is a simple yet effective bodyweight exercise that involves extending one arm straight up while standing on one leg. To perform this exercise, stand with your feet hip-width apart and your arms at your sides. Lift one leg off the ground and balance on the other leg. Then, raise your arm straight up towards the ceiling, keeping your core engaged and your body in a straight line. Hold this position for a few seconds, then lower your arm and leg back to the starting position. This exercise helps improve balance, stability, and core strength while also targeting the shoulder and arm muscles.
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
  • Sit with legs crossed.
  • Hold elastic behind back at floor with left hand. Hold other end of elastic in right hand behind neck as shown.
  • Inhale and tighten abdominal muscles and sit tall.
  • Exhale and raise right hand up and over head.
  • Inhale and lower.
  • Repeat series with right hand behind back and left hand behind neck.

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    Video Tutorial

     

    Body Part Shoulder, Elbow & Wrist
    Type of Muscles Triceps
    Category of Exercise __
    Type of Exercise Resisted, Pilates
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Abduction, Elevation, Depression, Retraction

    Benefits of exercise

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

  • Improved upper body strength
  • Increased core stability
  • Better balance and coordination
  • Engages multiple muscle groups
  • Can be done with minimal equipment
  • Can be modified for different fitness levels
  • Improves shoulder mobility
  • Helps with posture
  • Burns calories and promotes weight loss
  • Can be incorporated into a full body workout routine

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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 One arm salute exercise should be avoided if you have any injuries or pain in your shoulder, arm, or wrist. It also should not be performed if you have any medical conditions that may be aggravated by this exercise, such as rotator cuff tears, tendinitis, or arthritis. If you are pregnant, it is best to avoid this exercise as it may put too much strain on your body. Additionally, if you are a beginner or have not built up enough strength in your upper body, it is recommended to avoid this exercise until you have developed proper form and technique. It is important to listen to your body and consult with a healthcare professional before attempting this or any new exercise.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Engage your core muscles throughout the movement
  • Keep your back straight and shoulders relaxed
  • Start with a lighter weight and gradually increase as you become more comfortable
  • Keep your arm close to your body and avoid swinging it
  • Use proper form and avoid using momentum to lift the weight
  • Breathe evenly and do not hold your breath
  • Avoid locking your elbow at the top of the movement
  • Do not arch your back or lean to one side
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • muscle weakness
  • stroke
  • Parkinson’s disease
  • multiple sclerosis
  • spinal cord injury
  • amputation
  • cerebral palsy
  • muscular dystrophy

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    Frequently asked questions

     

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