Hidden arm twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Hidden arm twist )

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Name of exercise  AROM thoracic rotn quadruped
Other names of exercise Hidden arm twist
Description of exercise Hidden arm twist is a simple yet effective exercise that targets the muscles in the arms, shoulders, and upper back. To perform this exercise, stand with your feet shoulder-width apart and your arms extended out to the sides at shoulder height. Then, keeping your arms straight, twist your upper body to the right, bringing your left hand across your body to touch your right hand. Hold this position for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps to improve upper body strength, flexibility, and posture. It can also help to alleviate tension and stiffness in the shoulders and upper back.
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 on hands and knees with buttocks on heels.
  • Place one hand behind neck near shoulder blades, elbow forward.
  • Bend downward moving elbow to opposite knee.
  • Rotate backward raising elbow toward ceiling.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar
    Type of Muscles Pectoral , Back
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Flexion, Extension, Circumduction

    Benefits of exercise

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

  • Improved shoulder flexibility
  • Strengthened rotator cuff muscles
  • Increased range of motion
  • Improved posture
  • Reduced risk of shoulder injuries
  • Improved upper body coordination
  • Enhanced grip strength
  • Improved overall upper body strength
  • Increased muscle endurance
  • 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 Hidden arm twist exercise should be avoided if you have any existing shoulder or arm injuries, as it puts strain on these areas and can worsen the injury. It is also not recommended for individuals with back problems, as it requires twisting and can put pressure on the spine. Pregnant women should also avoid this exercise, as it can be uncomfortable and potentially harmful for the baby. If you experience any pain or discomfort while performing the Hidden arm twist, it is important to stop immediately and seek guidance from a medical professional. It is always best to consult with a doctor or certified trainer before attempting any new exercise, especially if you have any pre-existing conditions.

    • 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 proper form and technique to avoid injury
  • Start with a lighter weight and gradually increase as you become more comfortable with the movement
  • Keep your core engaged throughout the exercise
  • Do not twist your arm too forcefully or too quickly
  • Avoid locking your elbow during the movement
  • Breathe properly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Use a spotter or trainer for guidance and support
  • Do not perform the exercise if you have any pre-existing shoulder or arm injuries.

    • Helpful in Diseases

  • arthritis
  • carpal tunnel syndrome
  • tendinitis
  • bursitis
  • rotator cuff injuries

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    Frequently asked questions

     

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