Prone single arm back extend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone single arm back extend )

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Name of exercise  AROM shld ext uni prone palm downward
Other names of exercise Prone single arm back extend
Description of exercise The prone single arm back extend exercise is a bodyweight exercise that targets the muscles in the back, particularly the erector spinae. To perform this exercise, lie face down on the ground with your arms extended overhead. Lift one arm off the ground while keeping the other arm and both legs in contact with the ground. Hold this position for a few seconds, then lower the arm back down and repeat on the other side. This exercise helps to improve back strength and stability, as well as improve posture. It can be modified by using a resistance band or holding a light weight in the lifted arm.
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 stomach, involved arm down, thumb outward.
  • Keep elbow straight, and lift arm up to trunk level as shown.
  • Return to start position.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Retraction

    Benefits of exercise

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

  • Improved back strength
  • Better posture
  • Increased core stability
  • Improved balance
  • Reduced risk of back pain
  • Enhanced sports performance
  • Increased range of motion
  • Strengthened glutes and hamstrings
  • Improved coordination
  • Increased flexibility

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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 single arm back extend exercise should be avoided if you have any existing back injuries or pain, as it can put strain on your lower back and potentially worsen your condition. It should also be avoided if you have any shoulder injuries or pain, as the exercise requires you to lift your arm and could aggravate the injury. Additionally, if you have any balance or coordination issues, it may be best to avoid this exercise as it requires stability and control. It is always important to listen to your body and consult with a healthcare professional before attempting any new exercise, especially if you have any pre-existing conditions.

    • Precautions

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

  • Proper warm-up and stretching before starting the exercise
  • Maintain a neutral spine throughout the exercise
  • Engage core muscles to support the back
  • Keep the shoulders relaxed and away from the ears
  • Avoid overarching the lower back
  • Keep the neck in a neutral position
  • Use a mat or cushion for comfort and support
  • Start with lighter weights and gradually increase as strength improves
  • Breathe consistently and avoid holding breath
  • Stop immediately if pain or discomfort is felt.

    • Helpful in Diseases

  • Low back pain
  • Herniated disc
  • Sciatica
  • Scoliosis

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    Frequently asked questions

     

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