Four point arm extend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Four point arm extend )

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Name of exercise  AROM lumbar alt arm quadruped
Other names of exercise Four point arm extend
Description of exercise The four point arm extend exercise is a simple yet effective exercise that targets the muscles in the arms, shoulders, and upper back. To perform this exercise, start by getting on your hands and knees with your hands directly under your shoulders and your knees under your hips. Keeping your core engaged, slowly lift one arm off the ground and extend it straight out in front of you, parallel to the floor. Hold for a few seconds, then lower your arm back down and repeat on the other side. This exercise helps to improve arm and shoulder strength, as well as stability and balance. It can be modified by adding weights or performing it on an unstable surface for an added challenge.
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
  • Kneel on all fours.
  • Lift arm up, keeping elbow straight.
  • Return arm to start position.
  • Lift other arm.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Shoulder
    Type of Muscles Abdominal, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Extension, Abduction, Elevation, Reposition

    Benefits of exercise

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

  • Increased shoulder flexibility
  • Improved upper body strength
  • Better posture
  • Enhanced range of motion
  • Strengthened core muscles
  • Reduced risk of shoulder injuries
  • Improved balance and stability
  • Increased muscle definition
  • Improved coordination
  • Improved athletic performance

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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 Four point arm extend exercise is a challenging exercise that can help improve upper body strength and stability. However, there are certain situations when it should be avoided to prevent injury or discomfort.Firstly, if you have any pre-existing shoulder or wrist injuries, it is important to consult with a medical professional before attempting this exercise. The high level of weight-bearing and extension in the arms can put strain on these areas and worsen your condition.Additionally, if you have any current back pain or issues with your core stability, it is best to avoid this exercise. The Four point arm extend requires a strong and stable core to maintain proper form and prevent injury.Lastly, if you are new to exercising or have not yet developed the necessary strength and stability, it is recommended to start with simpler exercises before attempting the Four point arm extend. This will help prevent strain and injury to your muscles and joints.In summary, it is important to listen to your body and avoid the Four point arm extend exercise if you have any pre-existing injuries or lack the necessary strength and stability. Always consult with a medical professional or certified trainer before attempting new exercises.

    • Precautions

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

  • Maintain a neutral spine and do not allow low back to twist.

    • Helpful in Diseases

  • Muscular dystrophy
  • Multiple sclerosis
  • Parkinson’s disease
  • Spinal cord injury
  • Stroke
  • Cerebral palsy
  • Amyotrophic lateral sclerosis (ALS)
  • Guillain-Barre syndrome
  • Arthritis
  • Rheumatoid arthritis

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    Frequently asked questions

     

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