Prone alternating side arm lifts exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone alternating side arm lifts )

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Name of exercise  AROM shld horiz abd alt prone
Other names of exercise Prone alternating side arm lifts
Description of exercise Prone alternating side arm lifts is a bodyweight exercise that targets the muscles in the upper back, shoulders, and arms. To perform this exercise, start by lying face down on the floor with your arms extended straight out in front of you. Keep your legs and feet together and engage your core muscles. Next, lift one arm off the ground and bring it out to the side, keeping it in line with your shoulder. Return your arm to the starting position and repeat on the other side. This exercise helps improve shoulder stability, strengthen the upper back muscles, and improve posture. It can be modified by using light weights or resistance bands for added resistance.
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 face down with arms out to sides, elbows straight and thumbs upward.
  • Lift one arm upward and lower.
  • Lift other arm upward and lower.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Horizontal Abduction
    Type of Action Abduction, Extension, Elevation

    Benefits of exercise

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

  • Improved core strength
  • Increased shoulder stability
  • Enhanced balance and coordination
  • Strengthened back muscles
  • Improved posture
  • Increased flexibility
  • Improved range of motion
  • Toned arms and shoulders
  • Increased blood flow and circulation
  • Reduced risk of injury

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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

  • Prone alternating side arm lifts can be a beneficial exercise for strengthening the muscles of the back, shoulders, and arms. However, there are certain situations where it may be best to avoid this exercise. Firstly, if you have any existing injuries or conditions in the back, shoulders, or arms, it is important to consult with a doctor or physical therapist before attempting this exercise. They can advise you on modifications or alternative exercises that may be more suitable for your condition. Additionally, if you experience any pain or discomfort while performing prone alternating side arm lifts, it is important to stop the exercise and seek guidance from a professional. Continuing to push through pain can lead to further injury. Lastly, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may put strain on the abdominal muscles and pelvic floor. It is important to consult with a doctor or certified pre-natal/post-natal fitness instructor for safe and appropriate exercises during this time.

    • 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
  • Maintain a neutral spine throughout the exercise
  • Keep your core engaged to stabilize your body
  • Use light weights to avoid strain on the shoulders
  • Breathe in and out regularly while performing the exercise
  • Avoid arching your back or lifting your head off the ground
  • Keep your arms straight and avoid bending at the elbows
  • Do not rush the movement, maintain a slow and controlled pace
  • Stop immediately if you feel any pain or discomfort
  • Consult a trainer or doctor if you have any pre-existing medical conditions.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Frozen shoulder
  • Shoulder instability
  • Shoulder bursitis

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    Frequently asked questions

     

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