Elastic single front arm raise, thumb up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic single front arm raise, thumb up )

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Name of exercise  Resist shld flx uni thumb up w/elastic
Other names of exercise Elastic single front arm raise, thumb up
Description of exercise The elastic single front arm raise, thumb up exercise is a strength training exercise that targets the shoulders and arms. It involves using an elastic band or resistance band to perform a single arm raise with the thumb facing upwards. To perform this exercise, stand with your feet shoulder-width apart and hold the elastic band in one hand with your palm facing down. Slowly raise your arm in front of you, keeping your elbow straight and your thumb facing up. Pause for a second at the top of the movement, then slowly lower your arm back to the starting position. This exercise helps to improve shoulder stability and strength, as well as posture and overall upper body strength.
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
  • Stand on elastic.
  • Begin with arm at side, elbow straight, thumb up.
  • Grasp elastic.
  • Raise arm in front over head, keeping elbow straight.
  • Slowly return to starting position.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Abduction, Elevation

    Benefits of exercise

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

  • Improved shoulder mobility
  • Strengthened deltoid muscles
  • Increased range of motion
  • Improved posture
  • Enhanced upper body coordination
  • Increased shoulder stability
  • Improved overall upper body strength
  • Reduced risk of shoulder injuries
  • Improved balance and stability
  • Engages core 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 Elastic single front arm raise, thumb up exercise should be avoided in the following situations:Injury or pain in the shoulder: If you have a current or previous injury or pain in your shoulder, it is best to avoid this exercise. It can put strain on the shoulder joint and aggravate the injury.
  • Rotator cuff injury: This exercise involves lifting the arm up and rotating it, which can put stress on the rotator cuff muscles. If you have a rotator cuff injury, it is important to avoid this exercise to prevent further damage.
  • Shoulder instability: If you have a history of shoulder dislocation or instability, it is best to avoid this exercise. It can put pressure on the shoulder joint and increase the risk of dislocation.
  • Neck or back pain: This exercise requires you to keep your arm raised and your neck and back in a neutral position. If you have any existing neck or back pain, it is best to avoid this exercise to prevent further strain on these areas.
  • Recent surgery: If you have recently undergone shoulder or neck surgery, it is important to avoid this exercise until you have fully recovered and have been cleared by your doctor.
  • Lack of mobility or flexibility: If you have limited mobility or flexibility in your shoulder or neck, it is best to avoid this exercise. It requires a full range of motion and can be difficult to perform if you have restrictions in these areas.
  • Dizziness or balance issues: This exercise involves standing and lifting one arm, which can be challenging for those with dizziness or balance issues. It is best to avoid this exercise to prevent falls or accidents.It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine. If you experience any discomfort or pain while performing this exercise, stop immediately and seek medical advice.

    • 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 or injury
  • Keep your back straight and core engaged throughout the exercise
  • Do not lift the weights above shoulder level to avoid overextension
  • Keep your arms slightly bent to prevent locking your elbows
  • Avoid jerky or sudden movements
  • Breathe steadily and avoid holding your breath
  • Do not swing your arms or use momentum to lift the weights
  • Avoid looking up or down, keep your head in a neutral position
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Bursitis
  • Frozen shoulder
  • Shoulder instability
  • Shoulder arthritis
  • AC joint injury

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    Frequently asked questions

     

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