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

( Bent arm lift out )

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Name of exercise  Resist shld abd uni bent elbow w/elastic
Other names of exercise Bent arm lift out
Description of exercise Bent arm lift out is an upper body exercise that primarily targets the muscles in the back and shoulders. To perform this exercise, start by standing with your feet shoulder-width apart, knees slightly bent, and arms bent at a 90-degree angle with your palms facing forward. From this starting position, lift your arms out to the sides until they are parallel to the ground, keeping your elbows bent and squeezing your shoulder blades together. Hold this position for a few seconds before slowly lowering your arms back to the starting position. This exercise helps to improve posture, strengthen the back and shoulders, and increase overall upper body strength.
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
  • Attach elastic to secure object.
  • Grasp elastic in hand, elbow bent to 90.
  • Move arm outward from body and return.
  • Repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing, Sitting
    Difficulty Level Medium
    Direction of Exercise Abduction
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved upper body strength
  • Increased muscle definition
  • Improved posture
  • Strengthened chest muscles
  • Toned arms
  • Improved shoulder stability
  • Increased range of motion
  • Improved balance
  • Reduced risk of injury
  • Improved overall fitness

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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 Bent arm lift out exercise should be avoided if you have any shoulder or upper back injuries or pain. It puts strain on these areas and can worsen the injury or cause further pain. It is also not recommended for pregnant women or those with high blood pressure or heart conditions. If you experience dizziness or lightheadedness while performing this exercise, it is best to stop and consult a doctor. It is important to listen to your body and not push yourself beyond your limits, so if you feel any discomfort or pain while performing this exercise, it is best to avoid it and find alternative exercises that are suitable for your body’s needs.

    • 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 proper form and technique
  • Engage core muscles throughout the movement
  • Start with lighter weights and gradually increase as strength improves
  • Keep shoulders relaxed and away from ears
  • Avoid arching the back or hunching the shoulders
  • Do not lock out elbows at the top of the movement
  • Keep a controlled and slow pace
  • Breathe properly, exhale on the exertion
  • Stop immediately if experiencing any pain or discomfort

    • Helpful in Diseases

  • Frozen shoulder
  • Shoulder pain
  • Shoulder stiffness
  • Rotator cuff injury
  • Shoulder impingement
  • Shoulder bursitis
  • Shoulder arthritis
  • Shoulder tendinitis
  • Shoulder dislocation
  • Shoulder instability
  • Shoulder tendon tears
  • Tennis elbow
  • Golfer’s elbow
  • Biceps tendinitis
  • Thoracic outlet syndrome
  • Cervical radiculopathy
  • Cervical spondylosis
  • Upper back pain
  • Neck pain
  • Rotator cuff tear
  • Adhesive capsulitis
  • Brachial plexus injury
  • Subacromial bursitis
  • Thoracic outlet compression syndrome
  • Thoracic outlet obstruction
  • Cervical disc herniation
  • Cervical disc degeneration
  • Cervical facet joint dysfunction
  • Cervical sprain/strain
  • Cervical nerve root compression
  • Cervical spinal stenosis
  • Cervical myofascial pain syndrome
  • Cervical discogenic pain
  • Cervicogenic headache
  • Thoracic disc herniation
  • Thoracic disc degeneration
  • Thoracic sprain/strain
  • Thoracic nerve root compression
  • Thoracic myofascial pain syndrome
  • Thoracic discogenic pain
  • Thoracic radiculopathy
  • Lumbar disc herniation
  • Lumbar disc degeneration
  • Lumbar sprain/strain
  • Lumbar nerve root compression
  • Lumbar myofascial pain syndrome
  • Lumbar discogenic pain
  • Lumbar radiculopathy
  • Sciatica
  • Piriformis syndrome
  • Sacroiliac joint dysfunction
  • Hip pain
  • Gluteal tendinopathy
  • Trochanteric bursitis
  • Hip osteoarthritis
  • Hip labral tear
  • Femoroacetabular impingement
  • Iliotibial band syndrome

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    Frequently asked questions

     

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