Kneeling side arm raises with crossed foam roll exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneeling side arm raises with crossed foam roll )

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Name of exercise  AROM shld horiz abd uni quadruped w/foam roll short perp
Other names of exercise Kneeling side arm raises with crossed foam roll
Description of exercise Kneeling side arm raises with crossed foam roll is an exercise that targets the shoulders, upper back, and core muscles. It involves kneeling on the ground with a foam roll placed horizontally under the knees and holding a dumbbell in one hand. The other arm is crossed over the chest, holding onto the opposite shoulder. From this position, the arm holding the dumbbell is raised out to the side, parallel to the ground, while maintaining a stable core and keeping the shoulders down and back. This exercise helps to improve shoulder stability, strengthen the upper back, and engage the core muscles for balance and control. It can be modified for different fitness levels by adjusting the weight of the dumbbell.
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 hands and knees on four short foam rolls with foam rolls perpendicular to body as shown.
  • Extend arm outward and return to start position.
  • Extend other arm outward and return to start position.
  • 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 Kneeling
    Difficulty Level Medium
    Direction of Exercise Horizontal Abduction
    Type of Action Abduction, Elevation

    Benefits of exercise

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

  • Improved shoulder stability
  • Strengthened rotator cuff muscles
  • Increased range of motion in shoulders
  • Engages core muscles for stability
  • Improved posture
  • Targets deltoid muscles
  • Can be modified for different fitness levels
  • Can be used for warm-up or cool-down
  • Enhances coordination and balance
  • Helps prevent shoulder injuries

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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

  • Kneeling side arm raises with crossed foam roll exercise should be avoided if you have any pre-existing shoulder or neck injuries. This exercise puts a lot of strain on the shoulders and neck, and could worsen existing injuries or cause new ones. Additionally, if you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult a healthcare professional. Individuals with balance or stability issues should also avoid this exercise as it requires kneeling on an unstable surface. Lastly, if you are new to exercise or have not properly warmed up, it is best to avoid this exercise to prevent injury. It is always important to listen to your body and modify or avoid exercises that may cause harm.

    • Precautions

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

  • Keep low back and trunk stable and in a neutral position.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Bursitis
  • Frozen shoulder
  • Thoracic outlet syndrome
  • Neck and upper back pain
  • Tennis elbow
  • Golfers elbow
  • Carpal tunnel syndrome
  • Wrist tendonitis

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    Frequently asked questions

     

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