DB prone double shoulder hyperextension exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB prone double shoulder hyperextension )

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Name of exercise  Resist shld ext bil prone w/wt
Other names of exercise DB prone double shoulder hyperextension
Description of exercise DB prone double shoulder hyperextension exercise is a strength training exercise that targets the muscles in the upper back, shoulders, and arms. It involves lying face down on a bench with a dumbbell in each hand and performing a hyperextension movement by lifting the arms and upper body off the bench. This exercise helps to improve posture, strengthen the back muscles, and increase shoulder stability. It also engages the core muscles to provide stability and support during the movement. It can be modified for different fitness levels by adjusting the weight of the dumbbells. Proper form and control are crucial to avoid injury and maximize the benefits of this exercise.
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, arms at side, elbows straight.
  • Hold weights in hands.
  • Raise arms up, as shown.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Latissimus Dorsi, Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension

    Benefits of exercise

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

  • Strengthening of the lower back muscles
  • Improved posture
  • Increased flexibility and mobility in the spine
  • Enhanced core stability
  • Reduced risk of back pain and injury
  • Improved balance and coordination
  • Targets multiple muscle groups in the back, shoulders, and arms
  • Can be modified for different fitness levels
  • Can be done with minimal equipment
  • Can help improve athletic performance in sports such as swimming, golf, and tennis.

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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 DB prone double shoulder hyperextension exercise should be avoided if you have any pre-existing shoulder injuries or pain. This exercise puts a lot of strain on the shoulders and can worsen any existing issues. It should also be avoided if you have any neck or back problems, as it requires a lot of stability and can put pressure on these areas. Additionally, if you have any mobility limitations or weakness in your shoulders or upper back, this exercise may be too challenging and could lead to injury. It is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for you.

    • 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 a mat or cushion for support and comfort
  • Keep the neck and spine in a neutral position
  • Engage the core muscles throughout the exercise
  • Start with light weights and gradually increase as you become more comfortable
  • Keep the movement controlled and avoid jerking or swinging
  • Do not hyperextend beyond your range of motion
  • Breathe evenly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional trainer if you are new to this exercise.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder bursitis
  • Shoulder tendonitis
  • Frozen shoulder
  • Shoulder arthritis
  • Shoulder labrum tear
  • Shoulder strain

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    Frequently asked questions

     

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