Alternating arm raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Alternating arm raise )

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Name of exercise  AROM shld flx alt bil stand
Other names of exercise Alternating arm raise
Description of exercise Alternating arm raise is a simple yet effective exercise that targets the shoulders, arms, and core muscles. To perform this exercise, stand with your feet shoulder-width apart and your arms by your sides. Slowly raise one arm straight out in front of you while keeping the other arm by your side. Hold for a few seconds, then lower the arm back to your side and repeat on the other side. This exercise can be done with or without weights, making it suitable for all fitness levels. It helps improve shoulder stability, strengthens the arms, and engages the core muscles for balance and stability. Alternating arm raise is a great addition to any upper body workout routine.
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
  • Begin with arms at side, palms facing in, sitting or standing.
  • Raise one arm upward in front, overhead, as shown.
  • While lowering arm, raise other arm.
  • Continue alternating.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing, Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Abduction, Flexion, Supination, Elevation, Extension, Reposition

    Benefits of exercise

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

  • Improved shoulder stability
  • Strengthened upper back muscles
  • Increased core strength
  • Improved balance and coordination
  • Enhanced posture
  • Increased range of motion in shoulders
  • Targeted arm and shoulder muscles
  • Can be done with or without weights
  • Can be modified for all fitness levels
  • 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 Alternating arm raise exercise should be avoided if you have any shoulder, neck, or back injuries or pain. It puts a lot of strain on these areas and can worsen existing injuries. It is also not recommended for those with high blood pressure or heart conditions, as it can increase blood pressure and heart rate. Pregnant women should also avoid this exercise as it can put pressure on their abdominal muscles and potentially harm the baby. If you have any doubts or concerns about your physical abilities, it is best to consult with a doctor or physical therapist before attempting this exercise. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • 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
  • Use light weights to avoid strain on the muscles
  • Keep your core engaged throughout the exercise
  • Maintain proper form and avoid swinging the arms
  • Breathe evenly and do not hold your breath
  • Do not overextend your arms or shoulders
  • Start with a slow and controlled movement
  • Avoid jerky movements or sudden changes in direction
  • Take breaks if you feel fatigued or experience any pain
  • Consult a professional if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Bursitis
  • Tendinitis
  • Frozen shoulder
  • Neck pain
  • Upper back pain
  • Thoracic outlet syndrome
  • Carpal tunnel syndrome
  • Tennis elbow
  • Golfer’s elbow

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    Frequently asked questions

     

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