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

( Sidelying arm lift )

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Name of exercise  AROM shld abd uni sidelying
Other names of exercise Sidelying arm lift
Description of exercise Sidelying arm lift is an effective exercise that targets the muscles in the arms, shoulders, and upper back. To perform this exercise, lie on your side with your legs stacked and your head supported by your arm. Place your top arm on your hip and slowly lift your bottom arm towards the ceiling, keeping your elbow straight. Hold the position for a few seconds and then lower your arm back down. Repeat for several repetitions before switching sides. This exercise helps to strengthen and tone the muscles in the arms and shoulders, improving overall upper body strength and posture. It can be done with or without weights for added resistance.
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.
  • Begin with involved arm at side.
  • Lift arm upward.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Abduction
    Type of Action Abduction, Elevation

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased upper body strength
  • Better posture
  • Reduced risk of shoulder injuries
  • Improved balance and stability
  • Strengthened core muscles
  • Improved coordination
  • Toned arms
  • Increased blood circulation
  • Improved range of motion

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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 arm lift exercise should be avoided in certain situations to prevent injury or discomfort. This exercise requires lying on one side and lifting the top arm, which can put strain on the shoulder and neck muscles. It is important to avoid this exercise if you have any current or previous shoulder or neck injuries, as it could aggravate these conditions. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and may be uncomfortable. If you experience any pain or discomfort while performing this exercise, it is best to stop and consult with a medical professional before continuing.

    • Precautions

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

  • Warm-up properly before starting the exercise
  • Ensure proper form and technique
  • Use a comfortable and supportive surface to lie on
  • Keep the spine in a neutral position
  • Engage the core muscles throughout the exercise
  • Avoid jerky or sudden movements
  • Do not lift the arm too high or too quickly
  • Breathe continuously and evenly
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional trainer before attempting the exercise.

    • Helpful in Diseases

  • Frozen shoulder
  • Rotator cuff injury
  • Shoulder impingement syndrome
  • Bursitis
  • Tendinitis

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    Frequently asked questions

     

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