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

( Elastic single side arm raise )

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Name of exercise  Resist shld abd (vert emphasis) uni w/elastic
Other names of exercise Elastic single side arm raise
Description of exercise The Elastic single side arm raise is a strength training exercise that targets the shoulders, arms, and core muscles. It involves standing with one foot forward and the other foot back, holding an elastic band in one hand with the arm extended down by the side. The arm is then raised out to the side and up towards the shoulder, keeping the elbow slightly bent. As the arm is raised, the resistance of the elastic band increases, providing a challenging workout for the muscles. This exercise helps to improve shoulder stability, increase arm strength, and develop a strong core. It can also be modified to target different muscle groups by changing the angle of the arm or using different levels of resistance.
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, holding elastic, palm forward.
  • Raise arm upward, out to side and over head.
  • 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, Sitting
    Difficulty Level Medium
    Direction of Exercise Abduction
    Type of Action Abduction, Flexion, Elevation

    Benefits of exercise

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

  • Improved shoulder stability
  • Strengthened shoulder muscles
  • Increased range of motion
  • Improved posture
  • Enhanced upper body strength
  • Improved coordination
  • Reduced risk of shoulder injuries
  • Improved athletic performance
  • Improved balance
  • Improved overall upper body appearance

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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

  • Elastic single side arm raise is a great exercise for strengthening the shoulders and arms. However, there are certain situations when it should be avoided to prevent injury or discomfort.Shoulder or arm injury: If you have a current shoulder or arm injury, it is best to avoid this exercise as it can aggravate the injury and delay the healing process.
  • Shoulder impingement: If you have a history of shoulder impingement, which is a condition where the rotator cuff tendons get pinched, this exercise should be avoided as it can worsen the condition.
  • Shoulder instability: If you have a history of shoulder instability or dislocation, this exercise should be avoided as it can put too much strain on the shoulder joint and increase the risk of injury.
  • Neck pain: If you experience neck pain during this exercise, it could be a sign of poor form or an underlying neck issue. In this case, it is best to avoid the exercise and consult a medical professional.
  • Pregnancy: Pregnant women should avoid this exercise as it can put too much strain on the abdominal muscles and pelvic floor.It is always important to listen to your body and avoid any exercise that causes pain or discomfort. If you are unsure about whether you should do this exercise, consult a fitness professional for guidance.

    • Precautions

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

  • Proper warm-up before starting the exercise
  • Use a suitable resistance band
  • Keep the feet shoulder-width apart
  • Engage core muscles throughout the exercise
  • Keep the back straight and avoid arching
  • Avoid jerky movements
  • Do not lock the elbows at the top of the movement
  • Keep the shoulders relaxed
  • Breathe in during the downward movement and exhale during the upward movement
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injury
  • Bursitis
  • Tendinitis
  • Frozen shoulder
  • Shoulder instability
  • Shoulder arthritis
  • Shoulder dislocation
  • Shoulder fracture
  • Shoulder sprain
  • Shoulder strain
  • Shoulder tendon tear
  • Shoulder tendonitis

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    Frequently asked questions

     

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