prone arm 90 thumb up lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( prone arm 90 thumb up lift )

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Name of exercise  AROM shld horiz abd prone at 90 thumb up
Other names of exercise prone arm 90 thumb up lift
Description of exercise The prone arm 90 thumb up lift exercise is a strength training exercise that targets the muscles in the back, shoulders, and arms. To perform this exercise, lie face down on a mat or bench with your arms extended straight out to your sides, forming a 90-degree angle with your body. Your thumbs should be pointing towards the ceiling. Keeping your arms straight, lift them up towards the ceiling, squeezing your shoulder blades together. Hold for a few seconds, then slowly lower back down to the starting position. This exercise helps to improve posture, strengthen the upper back, and increase shoulder stability. It can be done with or without weights 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 on bed, involved arm down and thumb outward.
  • 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, Elevation

    Benefits of exercise

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

  • Increased shoulder stability
  • Improved posture
  • Strengthened upper back muscles
  • Enhanced scapular retraction
  • Reduced risk of shoulder injury
  • Improved range of motion in shoulders
  • Strengthened core muscles
  • Improved balance and coordination
  • Increased blood flow to upper body
  • Improved overall upper body strength

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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 prone arm 90 thumb up lift exercise is a great way to strengthen the muscles in your upper back and shoulders. However, there are some situations where it may be best to avoid this exercise.Firstly, if you have any injuries or pain in your shoulders, neck, or upper back, it is important to consult with a medical professional before attempting this exercise. It could worsen your condition or cause further injury.Additionally, if you have any pre-existing conditions such as rotator cuff injuries or impingement syndrome, this exercise may aggravate your symptoms and should be avoided.It is also important to avoid this exercise if you have any instability in your shoulder joints or have recently undergone shoulder surgery.Lastly, if you are pregnant or in the later stages of pregnancy, it is best to avoid this exercise as it may put too much strain on your back and abdomen.In summary, while the prone arm 90 thumb up lift exercise can be beneficial for many, it is important to listen to your body and avoid it if you have any injuries or conditions that may be exacerbated by this movement. Always consult with a professional before starting any new exercise routine.

    • Precautions

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

  • Keep thumb facing upward.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • De Quervain’s tenosynovitis
  • Wrist sprains/strains

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    Frequently asked questions

     

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