Single arm swimmer exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single arm swimmer )

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Name of exercise  AROM shld ext uni prone w/TG
Other names of exercise Single arm swimmer
Description of exercise The single arm swimmer exercise is a full-body exercise that mimics the movement of swimming. It involves lying on your stomach and extending one arm out in front of you while keeping the other arm by your side. Then, you lift your head, chest, and arm off the ground while simultaneously kicking your legs. This exercise targets the core, back, shoulders, and glutes, as well as improving overall strength and stability. It can also help improve swimming technique and endurance. To make it more challenging, you can add resistance by holding a weight or resistance band in the extended arm. The single arm swimmer exercise is a great addition to any workout routine for a strong and toned upper body.
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 face down, knees bent, head toward tower as shown.
  • Grasp handles in hands, arms over head, elbows straight.
  • Pull right handle down, keeping elbow straight.
  • Return and repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Strengthening of the upper body muscles
  • Improved core stability
  • Increased shoulder mobility
  • Improved balance and coordination
  • Enhanced posture
  • Increased cardiovascular endurance
  • Targeted muscle activation
  • Improved breathing technique
  • Versatility in workout variations
  • Can be done with minimal equipment and space

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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

  • Single arm swimmer exercise should be avoided if you have any shoulder or upper back injuries or pain. This exercise puts a lot of strain on the shoulder joint and can worsen existing injuries or cause new ones. It is also not recommended for individuals with limited shoulder mobility or those who have had recent shoulder surgery. If you experience any discomfort or pain while performing this exercise, it is important to stop immediately and consult a medical professional. Additionally, if you are a beginner or have not properly warmed up, it is best to avoid this exercise as it requires a certain level of strength and flexibility.

    • Precautions

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

  • Avoid jerky movements
  • Keep core engaged
  • Maintain proper form
  • Do not overextend arms
  • Breathe evenly
  • Do not hold breath
  • Do not arch back
  • Keep neck relaxed
  • Do not rush movements
  • Listen to your body

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • Wrist sprains
  • Hand arthritis
  • Rotator cuff tendinopathy
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder separation
  • Shoulder labral tears
  • Shoulder arthritis

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    Frequently asked questions

     

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