Arm circle raises exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Arm circle raises )

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Name of exercise  Arm Circle Raises
Other names of exercise Arm circle raises
Description of exercise Arm circle raises is a simple yet effective exercise that targets the muscles in the shoulders, arms, and upper back. To perform this exercise, stand with your feet shoulder-width apart and extend your arms out to your sides, parallel to the ground. Begin making small circular motions with your arms, gradually increasing the size of the circles. Keep your arms straight and engage your core muscles to maintain balance. This exercise can be done with or without weights, and can also be modified by changing the direction of the circles or adding pulses at the top of the movement. Arm circle raises can improve shoulder stability, increase range of motion, and strengthen the 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
  • Stand with legs and heels together, feet turned outward.
  • Hold weights in hands at thighs, palms facing thighs.
  • Inhale and make small circles with arms while raising arms upward in front, until overhead, and lifting up onto balls of feet.
  • Reverse direction of circles, exhale and lower weights back down to start position and lowering heels.
  • Repeat.

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    Video Tutorial

     

    Body Part Ankle & Foot, Shoulder
    Type of Muscles Deltoid, Calf or Foot
    Category of Exercise __
    Type of Exercise Resisted, Pilates
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion, Rotation
    Type of Action Abduction, Circumduction, Flexion, Extension, Elevation, Depression, Retraction, Supination, Reposition

    Benefits of exercise

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

  • Improves shoulder mobility
  • Strengthens shoulder muscles
  • Increases range of motion
  • Enhances flexibility
  • Improves posture
  • Helps prevent injury
  • Engages core muscles
  • Can be done anywhere
  • Can be modified for different fitness levels
  • Targets multiple muscle groups

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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

  • Arm circle raises is a great exercise for strengthening and toning the muscles in the arms, shoulders, and upper back. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have any pre-existing shoulder injuries or pain, it is important to consult with a doctor or physical therapist before attempting arm circle raises. This exercise can put strain on the shoulders and may worsen existing injuries.Additionally, if you experience any discomfort or pain during the exercise, it is important to stop immediately and seek professional advice.Furthermore, if you are pregnant or have recently given birth, arm circle raises may not be suitable as it can put strain on the abdominal muscles and pelvic floor.Lastly, if you are new to exercising or have a low fitness level, it may be best to start with lower intensity exercises before attempting arm circle raises to avoid injury.

    • Precautions

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

  • Warm up before starting the exercise
  • Use a light weight to start
  • Keep your shoulders relaxed
  • Engage your core muscles
  • Avoid swinging your arms
  • Keep your arms at shoulder height
  • Do not lock your elbows
  • Breathe steadily throughout the exercise
  • Stop immediately if you feel any pain or discomfort
  • Gradually increase the weight and repetitions as you progress

    • Helpful in Diseases

  • Shoulder impingement
  • Rotator cuff injuries
  • Frozen shoulder
  • Shoulder instability
  • Bursitis
  • Tendinitis
  • Arthritis
  • Tennis elbow
  • Golfer’s elbow

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    Frequently asked questions

     

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