Double side arm raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

Double side arm raise exercise : How to do, Benefits, Side Effects, Uses, Precautions ( Double side arm raise )

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Name of exercise  AROM shld abd bil
Other names of exercise Double side arm raise
Description of exercise Double side arm raise is a strength training exercise that targets the shoulders and arms. It involves standing with feet shoulder-width apart and arms by the sides. From this position, the arms are simultaneously raised to the sides until they are parallel to the ground. The movement is then reversed to return to the starting position. This exercise helps to strengthen the deltoid muscles, which are responsible for shoulder abduction and rotation. It also engages the trapezius muscles, which are important for shoulder stability. Double side arm raise can be performed with dumbbells or resistance bands to increase the challenge and can be incorporated into a full-body workout routine.
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
  • Sit or stand with arms at side, palms forward.
  • Lift arms out and upward above head as shown.
  • Return to start position.

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    Video Tutorial

    EX292/YTB/Link

     

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

    Benefits of exercise

    EX292/T1(ME/1)

  • Strengthening of shoulder muscles
  • Improved posture
  • Increased range of motion
  • Enhanced stability in the shoulders
  • Better balance and coordination
  • Toning of arm muscles
  • Improved overall upper body strength
  • Can be done with or without weights
  • Targets multiple muscle groups at once
  • Can be modified for different fitness levels

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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 double side arm raise exercise should be avoided if you have any shoulder injuries or pain, as it can put excessive strain on the shoulder joint. It is also not recommended for those with any pre-existing conditions such as rotator cuff tears, impingement syndrome, or shoulder instability. If you have any neck or upper back issues, this exercise may also aggravate those areas. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it can put pressure on the pelvic floor muscles. It is always important to listen to your body and consult with a healthcare professional before attempting any new exercises, especially if you have any underlying medical conditions.

    • 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 light weights to avoid strain
  • Keep your back straight and core engaged
  • Avoid arching your back
  • Keep your shoulders relaxed
  • Do not lock your elbows
  • Avoid swinging your arms
  • Breathe properly
  • Stop if you feel any pain or discomfort
  • Consult a professional trainer for proper form and technique.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Frozen shoulder
  • Shoulder instability
  • Bursitis
  • Tendinitis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Cervical spondylosis

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    EX292/FAQ/1

     

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