Prone double arm raise with foam roll exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone double arm raise with foam roll )

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Name of exercise  AROM arm ext bil prone w/foam roll
Other names of exercise Prone double arm raise with foam roll
Description of exercise The prone double arm raise with foam roll exercise is a core strengthening exercise that targets the muscles in the back, shoulders, and arms. To perform this exercise, lie face down on a foam roll with your arms extended straight out in front of you. Engage your core muscles and slowly lift both arms off the ground, keeping them straight and parallel to the floor. Hold for a few seconds before slowly lowering your arms back down. The foam roll adds an element of instability, making this exercise more challenging and engaging the smaller stabilizing muscles. This exercise can help improve posture, increase shoulder stability, and strengthen the back muscles.
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 on foam roll with head supported and arms extended over head as shown.
  • Lift both arms upward.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Rhomboid or Trapezius, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Abduction, Elevation

    Benefits of exercise

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

  • Improved shoulder stability
  • Strengthened upper back muscles
  • Increased core strength
  • Improved posture
  • Enhanced balance and coordination
  • Increased range of motion in shoulders
  • Improved shoulder mobility
  • Strengthened rotator cuff muscles
  • Improved scapular control
  • Reduced risk of shoulder injuries

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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 double arm raise with foam roll exercise should be avoided if you have any injuries or pain in your shoulders, neck, or upper back. It should also be avoided if you have any pre-existing conditions such as rotator cuff injuries, shoulder impingement, or spinal issues. Additionally, if you have any balance or stability issues, this exercise may not be suitable for you. It is important to consult with a healthcare professional before attempting this exercise, especially if you have any concerns or limitations. It is always better to err on the side of caution and choose a different exercise that is more suitable for your individual needs and abilities.

    • Precautions

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

  • Keep low back and trunk stable and in a neutral position.

    • Helpful in Diseases

  • rotator cuff injuries
  • shoulder impingement
  • frozen shoulder
  • bursitis
  • tendinitis
  • shoulder instability
  • scapular dyskinesis

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    Frequently asked questions

     

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