Ribcage arms exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ribcage arms )

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Name of exercise  Ribcage Arms
Other names of exercise Ribcage arms
Description of exercise The ribcage arms exercise is a simple yet effective workout that targets the arms, chest, and back muscles. To perform this exercise, stand with your feet shoulder-width apart and your arms at your sides. Slowly raise your arms up and out to the sides, keeping them parallel to the ground. As you do this, imagine pulling your shoulder blades together and squeezing your chest muscles. Hold this position for a few seconds before slowly bringing your arms back down to your sides. Repeat this movement for several reps to strengthen and tone your arms, chest, and back. This exercise is great for improving posture and building 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 on back, knees bent or straight.
  • Imprint upper back/ribs into mat.
  • Inhale and lift arms up and over head as far as possible without losing contact with ribs and mat or allowing ribs to pop up or flare.
  • Exhale and lower arms while pulling shoulder blade inward and downward.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Latissimus Dorsi, Deltoid
    Category of Exercise Stabilization
    Type of Exercise Pilates
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Abduction, Elevation, Retraction, Circumduction, Extension, Hyperextension

    Benefits of exercise

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

  • Increased arm strength
  • Improved muscle definition
  • Enhanced shoulder stability
  • Better posture
  • Reduced risk of injury
  • Improved grip strength
  • Increased range of motion
  • Engages multiple muscle groups
  • Can be done with or without weights
  • Can be modified for all fitness levels

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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

  • Ribcage arms exercise should be avoided if you have any pre-existing shoulder injuries or conditions such as rotator cuff tears, shoulder impingement, or dislocated shoulder. This exercise puts a lot of strain on the shoulder joint and can exacerbate any existing issues. It is also not recommended for those with arthritis or osteoporosis, as the repetitive motion can put stress on the joints and bones. Additionally, if you experience any pain or discomfort during the exercise, it is important to stop and consult with a medical professional. It is always best to listen to your body and avoid any exercises that may cause harm or discomfort.

    • Precautions

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

  • Do not overextend the arms
  • Maintain proper form
  • Do not lock the elbows
  • Engage core muscles
  • Use light weights
  • Do not swing the arms
  • Breathe evenly
  • Keep shoulders relaxed
  • Do not arch the back
  • Listen to your body

    • Helpful in Diseases

  • Parkinson’s Disease
  • Arthritis
  • Frozen Shoulder
  • Cervical Spondylosis
  • Rotator Cuff Injury

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    Frequently asked questions

     

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