Prone arm 90 lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone arm 90 lift )

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Name of exercise  AROM shld horiz abd prone at 90 palm down
Other names of exercise Prone arm 90 lift
Description of exercise The prone arm 90 lift exercise is a simple yet effective movement that targets the muscles in the upper back and shoulders. To perform this exercise, lie face down on the ground with your arms extended out to the sides at a 90-degree angle. Engage your back muscles and lift your arms off the ground, keeping them at the same angle. Hold for a few seconds at the top and then slowly lower back down. This exercise helps to improve posture, strengthen the muscles in the upper back and shoulders, and can also help alleviate tension and pain in these areas. It is a great addition to any upper body workout routine.
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 on bed, involved arm down and thumb forward.
  • Raise arm upward to shoulder level, hand shoulder height, keeping elbow straight.
  • Lower arm to floor and repeat.

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    Video Tutorial

     

    Body Part 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, Flexion, Elevation

    Benefits of exercise

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

  • Strengthening of upper back muscles
  • Improved posture
  • Increased shoulder stability
  • Enhanced range of motion in shoulders
  • Improved scapular retraction
  • Increased core stability
  • Improved balance
  • Reduced risk of shoulder injuries
  • Improved overall upper body strength
  • Improved sports 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

  • Prone arm 90 lift is an exercise that involves lying on your stomach and lifting your arms off the ground to a 90-degree angle. This exercise can be beneficial for strengthening the muscles in your shoulders, upper back, and arms. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have any injuries or pain in your shoulders, arms, or upper back, it is important to consult with a healthcare professional before attempting this exercise. It could aggravate your injury or cause further pain.Additionally, if you have any existing conditions such as arthritis or osteoporosis, this exercise may not be suitable for you as it puts pressure on your joints and bones.Furthermore, if you are pregnant, it is recommended to avoid this exercise as it may put strain on your abdominal muscles.Lastly, if you are new to exercising or have a weak core, it is important to start with simpler exercises before attempting the prone arm 90 lift. This exercise requires a certain level of strength and stability, and attempting it without proper preparation could lead to injury.In summary, it is important to listen to your body and consult with a professional before attempting the prone arm 90 lift exercise. It may not be suitable for everyone, and it is always better to err on the side of caution to prevent any potential injuries.

    • Precautions

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

  • Keep palm facing down.

    • Helpful in Diseases

  • Rotator cuff injury
  • Shoulder impingement
  • Frozen shoulder
  • Shoulder bursitis
  • Shoulder tendonitis
  • Shoulder instability
  • Shoulder arthritis
  • Shoulder dislocation

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    Frequently asked questions

     

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