Prone arm side lift and raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone arm side lift and raise )

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Name of exercise  AROM shld horiz abd w/abd prone thumb up
Other names of exercise Prone arm side lift and raise
Description of exercise The prone arm side lift and raise exercise is a strength training exercise that targets the muscles in the upper back, shoulders, and arms. To perform this exercise, lie face down on a mat with your arms extended out to the sides. Engage your core and lift your chest slightly off the ground. Keeping your arms straight, lift them up and out to the sides, squeezing your shoulder blades together. Hold for a second, then slowly lower your arms back to the starting position. Next, bend your elbows and lift your arms up towards your head, keeping them close to your body. Hold for a second, then slowly lower back down. This exercise can help improve posture, strengthen the upper body, and prevent shoulder injuries.
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, keeping elbow straight.
  • Next, move arm toward the head and back again to shoulder level.
  • Continue up and back until repetitions are completed and lower arm.

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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 Flextion, Horizontal Abduction
    Type of Action Abduction, Elevation, Flexion, Supination, Depression

    Benefits of exercise

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

  • Increased shoulder strength
  • Improved posture
  • Enhanced upper body stability
  • Strengthened core muscles
  • Improved range of motion in shoulders
  • Increased shoulder mobility
  • Improved balance
  • Toned back muscles
  • Strengthened rotator cuff muscles
  • Improved overall upper body muscle endurance

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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 side lift and raise exercise is a great way to strengthen and tone the muscles in your arms and shoulders. However, there are certain situations where it may be best to avoid this exercise.Shoulder or arm injuries: If you have any current or previous injuries to your shoulders or arms, it is best to avoid this exercise as it may aggravate the injury and cause further damage.
  • Neck or back pain: This exercise requires you to lie on your stomach and lift your arms, which can put strain on your neck and back. If you have any pain or discomfort in these areas, it is best to avoid this exercise.
  • Pregnancy: During pregnancy, your body goes through many changes and it is important to avoid exercises that put strain on your abdomen. The prone arm side lift and raise exercise may put too much pressure on your stomach and should be avoided during pregnancy.
  • High blood pressure: This exercise can cause a temporary increase in blood pressure due to the lifting and raising motion. If you have high blood pressure, it is best to avoid this exercise to prevent any potential health risks.
  • Recent surgery: If you have had any recent surgery, it is important to consult with your doctor before attempting this exercise. Depending on the type of surgery and your recovery process, this exercise may not be suitable for you at this time.It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine. If you experience any pain or discomfort while performing the prone arm side lift and raise exercise, stop immediately and seek medical advice.

    • Precautions

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

  • Keep thumb pointing upward.

    • Helpful in Diseases

  • Rotator cuff injury
  • Shoulder impingement
  • Frozen shoulder
  • Bursitis
  • Tendinitis

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    Frequently asked questions

     

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