Prone arm palm down 120 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone arm palm down 120 )

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Name of exercise  AROM shld horiz abd prone at 120 palm down
Other names of exercise Prone arm palm down 120
Description of exercise The prone arm palm down 120 exercise is a strength training exercise that targets the muscles in the back, shoulders, and arms. To perform this exercise, one must lie face down on the ground with their arms extended out to the sides, palms facing down. Keeping the arms straight, the individual then lifts their arms off the ground and brings them together in front of their body, forming a 120-degree angle at the elbows. This movement engages the muscles in the upper back and shoulders, helping to improve posture and strengthen the arms. It is a challenging exercise that can be modified by using lighter weights or increasing the number of repetitions.
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, at 120 degrees, keeping elbow straight.
  • Lower arm to floor and repeat.

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    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Flextion, Horizontal Abduction
    Type of Action Abduction, Flexion, Circumduction

    Benefits of exercise

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

  • Improved strength in the arms and shoulders
  • Increased stability in the core muscles
  • Enhanced posture and alignment
  • Improved shoulder mobility
  • Increased muscle endurance
  • Improved grip strength
  • Strengthened back muscles
  • Improved coordination and balance
  • Reduced risk of injury
  • Improved overall upper body strength and fitness level

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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 palm down 120 exercise should be avoided if you have any pre-existing shoulder or wrist injuries. This exercise puts a lot of strain on these areas and can worsen any existing conditions. Additionally, if you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult a medical professional. It is also not recommended for individuals who are pregnant or have high blood pressure. If you are new to exercising, it is best to start with lighter weights and gradually increase as you build strength. Finally, if you have any doubts or concerns about your ability to safely perform this exercise, it is best to consult a certified fitness trainer for guidance.

    • Precautions

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

  • Keep palm facing downward.

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Tennis elbow
  • Golfer’s elbow
  • Shoulder impingement
  • Rotator cuff injury
  • Bursitis
  • Tendinitis
  • Frozen shoulder
  • Osteoarthritis
  • Rheumatoid arthritis
  • Cubital tunnel syndrome

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    Frequently asked questions

     

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