Knee arm bend and lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Knee arm bend and lift )

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Name of exercise  AROM knee ext shld flx (bil) supine
Other names of exercise Knee arm bend and lift
Description of exercise Knee arm bend and lift exercise is a strengthening exercise that targets the muscles in the arms, shoulders, and upper back, as well as the quadriceps and glutes in the legs. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your elbows and bring the weights to your shoulders, then lower into a squat position with your knees bent at a 90-degree angle. As you stand back up, press the weights overhead, extending your arms fully. This exercise helps to improve upper body and lower body strength, as well as overall stability and balance. It can be modified for different fitness levels by using lighter or heavier weights.
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
  • Lie on back with knees bent.
  • Maintain neutral spine.
  • Straighten one knee and lift both arms over head.
  • Return to start position and straighten other knee and lift both arms.
  • Return and repeat sequence.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Strengthening the quadriceps muscles
  • Improving knee joint stability
  • Increasing range of motion in the knee joint
  • Enhancing balance and coordination
  • Improving overall lower body strength
  • Reducing risk of knee injuries
  • Supporting proper posture and alignment
  • Enhancing athletic performance
  • Can be modified for different fitness levels
  • Can be performed without equipment.

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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

  • Knee arm bend and lift exercise should be avoided if you have any knee, hip, or back injuries or pain. This exercise puts pressure on these joints and can worsen existing conditions. It is also not recommended for those with osteoporosis, as the repetitive bending and lifting can increase the risk of fractures. If you have any balance or stability issues, it is best to avoid this exercise as it requires coordination and control. Pregnant women should also avoid this exercise, as their center of gravity shifts during pregnancy and can lead to falls or injury. It is important to consult with a doctor or physical therapist before attempting this exercise if you have any concerns or medical 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 throughout the exercise
  • Keep the back straight and avoid arching
  • Engage the core muscles to support the spine
  • Do not force the movement, listen to your body’s limitations
  • Avoid locking the knees or elbows
  • Use a suitable weight or resistance level
  • Breathe properly and do not hold your breath
  • Do not overextend the arms or legs
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • bursitis
  • tendinitis
  • frozen shoulder
  • rotator cuff injuries
  • shoulder impingement syndrome

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    Frequently asked questions

     

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