Prone DB shoulder extensions exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone DB shoulder extensions )

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Name of exercise  Resist shld ext uni prone w/wt.
Other names of exercise Prone DB shoulder extensions
Description of exercise Prone DB shoulder extensions is an exercise that targets the muscles in the back of the shoulders, specifically the posterior deltoids. To perform this exercise, lie face down on a flat bench with a dumbbell in each hand. Start with your arms extended straight down towards the floor, palms facing inwards. Keeping your arms straight, lift the dumbbells up towards the ceiling until your arms are parallel to the floor. Slowly lower the weights back down to the starting position. This exercise helps to strengthen and tone the back of the shoulders, improving overall shoulder stability and posture. It can also help to prevent shoulder injuries and improve upper body strength.
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 or couch with involved arm hanging downward to floor.
  • Hold weight in hand.
  • Keep elbow straight and move arm back up toward hip.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Latissimus Dorsi, Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension

    Benefits of exercise

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

  • Strengthening of posterior shoulder muscles
  • Improved shoulder stability
  • Increased range of motion in shoulders
  • Enhanced shoulder mobility
  • Improved posture
  • Reduced risk of shoulder injuries
  • Improved overall upper body strength
  • Targeted muscle activation in the back
  • Improved scapular control
  • Can be done with minimal equipment and space

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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 DB shoulder extensions exercise should be avoided if you have any shoulder injuries or pain. This exercise puts a lot of strain on the shoulder joint and can aggravate existing injuries or cause new ones. It is also not recommended for individuals with a history of rotator cuff injuries or shoulder impingement. If you experience any discomfort or pain while performing this exercise, stop immediately and consult a healthcare professional. Additionally, if you have any neck or spine issues, this exercise may not be suitable for you as it requires lying face down on the ground. It is important to listen to your body and avoid any exercises that may cause harm or further injury.

    • Precautions

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

  • Use light weights
  • Keep elbows close to body
  • Engage core muscles
  • Keep neck in neutral position
  • Avoid jerky movements
  • Maintain proper form
  • Breathe steadily
  • Stop if you feel pain
  • Keep shoulders relaxed
  • Avoid locking elbows

    • Helpful in Diseases

  • Rotator Cuff Injuries
  • Shoulder Impingement
  • Shoulder Tendonitis
  • Bursitis
  • Frozen Shoulder

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    Frequently asked questions

     

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