Kneeling alms stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneeling alms stretch )

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Name of exercise  AROM shld protract/ER quadruped
Other names of exercise Kneeling alms stretch
Description of exercise The kneeling alms stretch exercise is a simple yet effective stretching exercise that helps to improve flexibility and range of motion in the upper body. To perform this exercise, start by kneeling on the ground with your feet together and your arms extended overhead. Next, slowly lower your upper body towards the ground, keeping your arms straight and your palms facing upwards. Hold this position for a few seconds, feeling a stretch in your arms, shoulders, and back. Then, slowly return to the starting position. This exercise can be repeated several times to help loosen tight muscles and improve overall mobility. It is especially beneficial for those who spend long periods of time sitting or working at a desk.
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 kneeling with buttocks on heels, arms outstretched with palms down as shown.
  • Reach forward with arm and turn palm upward.
  • Return to start position and repeat with other arm.

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    Video Tutorial

    https://www.youtube.com/watch?v=LsB2mEMA1wk%26pp=ygUJI3VuZGVya2Vl

     

    Body Part Shoulder
    Type of Muscles Deltoid, Forearm
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Flextion, Rotation
    Type of Action Flexion, Supination, Extension, Abduction, Elevation

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Strengthened core muscles
  • Improved posture
  • Reduced tension in shoulders and neck
  • Enhanced balance and stability
  • Improved circulation
  • Reduced risk of injury
  • Improved athletic performance
  • Increased mindfulness and relaxation

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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 Kneeling Alms Stretch exercise is a beneficial stretching exercise that can help improve flexibility and mobility in the upper body. However, there are certain situations where it is best to avoid this exercise to prevent injury or discomfort.Recent injury or surgery: If you have recently suffered an injury or undergone surgery in your shoulders, arms, or back, it is important to avoid this exercise until you have fully recovered. Performing the Kneeling Alms Stretch could aggravate the injury or hinder the healing process.
  • Chronic shoulder or back pain: If you experience chronic pain in your shoulders or back, it is best to consult with a healthcare professional before attempting this exercise. They can advise you on modifications or alternative exercises that may be more suitable for your condition.
  • Pregnancy: Pregnant women should avoid this exercise as it puts pressure on the abdominal muscles and could be uncomfortable or even harmful for the developing baby.
  • Osteoporosis: If you have been diagnosed with osteoporosis, it is important to avoid any exercises that involve bending or twisting of the spine, as this can increase the risk of fractures.
  • Dizziness or vertigo: If you experience dizziness or vertigo, it is best to avoid this exercise as it involves moving the head and neck in different directions, which could worsen your symptoms.In general, it is always important to listen to your body and avoid any exercise that causes pain or discomfort. If you are unsure about whether the Kneeling Alms Stretch is suitable for you, consult with a healthcare professional for personalized advice.

    • Precautions

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

  • Do not lift or turn head.

    • Helpful in Diseases

  • Arthritis
  • Ankylosing spondylitis
  • Fibromyalgia
  • Osteoporosis
  • Sciatica
  • Lumbar disc herniation
  • Carpal tunnel syndrome
  • Tennis elbow
  • Rotator cuff injury
  • Shoulder impingement syndrome
  • Frozen shoulder
  • Plantar fasciitis
  • Achilles tendonitis
  • Patellofemoral pain syndrome
  • Iliotibial band syndrome
  • Shin splints
  • Hamstring strain
  • IT band syndrome
  • Groin strain
  • Hip flexor strain
  • Lower back pain
  • Neck pain
  • Shoulder pain
  • Wrist pain
  • Ankle pain
  • Foot pain

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    Frequently asked questions

     

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