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

( DB supine shoulder rotation )

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Name of exercise  Resist shld IR uni w/wt supine
Other names of exercise DB supine shoulder rotation
Description of exercise DB supine shoulder rotation exercise is a strengthening and mobility exercise for the shoulder muscles. It is performed lying on your back with a dumbbell in one hand. The arm is rotated in a circular motion, starting with the weight pointing towards the ceiling and then rotating towards the floor. This movement targets the rotator cuff muscles, which are responsible for stabilizing the shoulder joint. It also engages the deltoid and upper back muscles. This exercise can help improve shoulder flexibility, strength, and stability, making it beneficial for athletes and individuals recovering from shoulder injuries. It can be modified for different fitness levels by adjusting the weight of the dumbbell.
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 on back.
  • Hold weight in hand.
  • Place arm at 90 degrees, elbow bent, as shown.
  • Rotate arm upward.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Supination, 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
  • Improved shoulder stability
  • Enhanced shoulder blade control
  • Improved upper body coordination
  • Increased shoulder strength
  • Improved overall upper body strength

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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

  • DB supine shoulder rotation exercise should be avoided if the individual has a history of shoulder or neck injuries, or if they are experiencing any pain or discomfort in these areas. It should also be avoided if the individual has limited range of motion in their shoulders or if they are pregnant. Additionally, if the individual has any pre-existing medical conditions such as osteoporosis or arthritis, they should consult with a doctor before attempting this exercise. It is important to listen to your body and avoid any exercises that cause pain or discomfort, as this could lead to further injury.

    • Precautions

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

  • Start with light weights
  • Keep your elbows close to your sides
  • Engage your core muscles
  • Keep your shoulders relaxed
  • Avoid arching your back
  • Do not let your shoulders shrug
  • Move slowly and controlled
  • Do not overextend your arms
  • Stop if you feel any pain or discomfort
  • Keep your neck in a neutral position

    • Helpful in Diseases

  • Rotator cuff injury
  • Frozen shoulder
  • Shoulder impingement
  • Shoulder arthritis
  • Shoulder instability

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    Frequently asked questions

     

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