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

( DB prone shoulder rotation )

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Name of exercise  Resist shld ER prone w/wt
Other names of exercise DB prone shoulder rotation
Description of exercise DB prone shoulder rotation exercise is a strengthening exercise that targets the muscles in the shoulder and upper back. To perform this exercise, you will need a set of dumbbells and a flat bench. Begin by lying face down on the bench with your arms hanging down towards the floor, holding a dumbbell in each hand. Slowly rotate your arms outwards, bringing the dumbbells up towards your shoulders. Pause at the top and then slowly lower back down to the starting position. This exercise helps to improve shoulder stability, strengthen the rotator cuff muscles, and can also help to prevent shoulder injuries. It is important to use proper form and start with light weights to avoid strain or injury.
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.
  • Hold weight in hand.
  • Place arm at 90 degrees, elbow bent, as shown.
  • Rotate arm upward, keeping elbow bent.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Extension, Retraction

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased range of motion
  • Strengthened rotator cuff muscles
  • Improved posture
  • Reduced risk of shoulder injuries
  • Better shoulder stability
  • Improved upper body coordination
  • Reduced tension and stiffness in shoulders
  • Improved athletic performance
  • Increased muscle activation in upper back muscles

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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 shoulder rotation exercise should be avoided by individuals who have a history of shoulder injuries or pain, as well as those who are currently experiencing any discomfort or instability in their shoulders. This exercise can put a significant amount of stress on the shoulder joint and may exacerbate existing injuries or cause new ones. It is also not recommended for individuals with conditions such as rotator cuff tears, impingement syndrome, or shoulder instability. Pregnant women and those with osteoporosis should also avoid this exercise due to the potential for injury. It is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for your specific condition.

    • 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
  • Keep your back straight and core engaged
  • Avoid jerky or sudden movements
  • Start with a small range of motion and gradually increase it
  • Keep your shoulders relaxed throughout the exercise
  • Breathe evenly and do not hold your breath
  • Avoid arching your back or lifting your head
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional trainer for proper form and technique.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Shoulder osteoarthritis
  • Shoulder bursitis
  • Frozen shoulder
  • Shoulder tendinitis
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder labrum tear
  • Shoulder joint stiffness

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    Frequently asked questions

     

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