Double shoulder hyperextend prone exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double shoulder hyperextend prone )

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Name of exercise  AROM shld ext bil prone palms inward
Other names of exercise Double shoulder hyperextend prone
Description of exercise Double shoulder hyperextend prone exercise is a strength training exercise that targets the muscles in the back, specifically the erector spinae. To perform this exercise, you start by lying face down on the floor with your arms extended above your head. Then, you lift your chest and arms off the ground while keeping your legs and hips on the floor, creating a hyperextended position. This exercise helps to improve posture, increase back strength, and reduce the risk of lower back pain. It is important to maintain proper form and control throughout the movement to avoid any strain or injury. This exercise is commonly used in physical therapy and rehabilitation programs.
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 stomach, arms at side.
  • Keep elbows straight, and lift arms up and behind as shown.
  • Return to start position.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Latissimus Dorsi, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Hyperextension, Extension, Abduction, Elevation

    Benefits of exercise

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

  • Increased strength in back muscles
  • Improved posture
  • Enhanced stability and balance
  • Reduced risk of back pain
  • Increased range of motion in shoulders
  • Strengthened core muscles
  • Improved overall athletic performance
  • Reduced risk of shoulder injuries
  • Improved flexibility
  • Strengthened glute 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

  • Double shoulder hyperextend prone exercise should be avoided if you have any existing injuries or pain in your shoulders, back, or neck. It may also not be suitable for individuals with conditions such as osteoporosis, disc herniation, or spinal stenosis. Pregnant women should also avoid this exercise due to the strain it can put on the lower back. If you experience any discomfort or pain while performing this exercise, stop immediately and consult with a healthcare professional. It is important to listen to your body and not push yourself beyond your limits, as this can lead to further injury. Always consult with a doctor or certified trainer before attempting this or any other exercise.

    • 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 proper form and technique
  • Avoid jerky movements
  • Do not overextend your shoulders
  • Engage your core muscles throughout the exercise
  • Keep your neck in a neutral position
  • Use a mat or soft surface to avoid discomfort
  • Start with light weights and gradually increase as you get stronger
  • Do not hold your breath, remember to breathe evenly
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Shoulder bursitis
  • Frozen shoulder
  • Shoulder instability
  • Thoracic outlet syndrome
  • Cervical radiculopathy

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    Frequently asked questions

     

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