Forward lunge with arm raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forward lunge with arm raise )

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Name of exercise  Dynam knee lunge fwd w/shld flx
Other names of exercise Forward lunge with arm raise
Description of exercise The forward lunge with arm raise is a dynamic exercise that targets multiple muscle groups in the body. To perform this exercise, start by standing with your feet hip-width apart and your arms by your sides. Take a big step forward with one leg and lower your body until your front thigh is parallel to the ground. As you lower into the lunge, raise both arms above your head until they are fully extended. Hold this position for a few seconds before returning to the starting position. This exercise helps to strengthen the legs, glutes, and core while also improving balance and coordination. It can be modified by using weights or by increasing the depth of the lunge for a more challenging workout.
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
  • Begin standing.
  • Step forward into a deep lunge while lifting both arms overhead.
  • Step back up to standing and repeat.
  • Repeat series stepping forward with oposite leg.

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    Video Tutorial

     

    Body Part Hip, Knee, Shoulder
    Type of Muscles Deltoid, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise Dynamic
    Body Position Standing, Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved balance
  • Strengthened leg muscles
  • Increased core stability
  • Improved coordination
  • Increased hip mobility
  • Improved posture
  • Strengthened shoulder muscles
  • Improved upper body strength
  • Improved flexibility
  • Improved overall 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

  • The Forward lunge with arm raise exercise should be avoided if you have any injuries or pain in your knees, hips, or shoulders. This exercise puts a lot of stress on these joints and can worsen existing injuries. It should also be avoided if you have any balance issues or difficulty maintaining proper form throughout the movement. If you are pregnant or have recently given birth, it is best to avoid this exercise as it may put too much strain on your abdominal muscles. Additionally, if you are new to exercise or have not performed lunges before, it is important to start with a simpler variation and gradually work your way up to the Forward lunge with arm raise.

    • 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
  • Maintain proper form and posture throughout the exercise
  • Keep your core engaged and stable
  • Do not let your knee go past your toes
  • Use a comfortable weight for the arm raises
  • Keep your shoulders relaxed and away from your ears
  • Breathe consistently and do not hold your breath
  • Do not rush the movement, go at a controlled pace
  • Keep your back straight and avoid arching or rounding
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Osteoporosis
  • Arthritis
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Chronic obstructive pulmonary disease (COPD)
  • Cardiovascular disease
  • Obesity
  • Diabetes
  • Cancer

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    Frequently asked questions

     

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