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

( Rotating arms )

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Name of exercise  Rotating Arms
Other names of exercise Rotating arms
Description of exercise Rotating arms exercise is a simple yet effective workout that targets the muscles in your arms, shoulders, and upper back. To perform this exercise, stand with your feet shoulder-width apart and extend your arms out to the sides at shoulder height. Begin by rotating your arms in small circles, gradually increasing the size of the circles. This motion engages the deltoid muscles in your shoulders and helps to improve their strength and flexibility. You can also change the direction of the circles to target different muscle groups. This exercise is great for warming up before a workout or as a standalone exercise to strengthen and tone your arms.
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, arms at sides.
  • Move arms out to sides no more than 70 degrees.
  • Rotate one arm inward letting shoulder blade to lift off mat. At the same time rotate other arm outward while pulling shoulder blade inward and downward.
  • Repeat switching arm positions.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise Streatching
    Type of Exercise Pilates
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Circumduction, Extension, Flexion, Abduction

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased upper body strength
  • Improved posture
  • Enhanced muscle definition
  • Reduced risk of injury
  • Improved coordination
  • Increased range of motion
  • Improved grip strength
  • Strengthened core muscles
  • Improved overall upper body function

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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 Rotating arms exercise should be avoided if you have any pre-existing shoulder or arm injuries, such as a rotator cuff tear or tendonitis. It is also not recommended for individuals with chronic shoulder pain or instability. Additionally, if you experience any pain or discomfort during the exercise, it should be stopped immediately. It is important to consult with a healthcare professional before attempting this exercise, especially if you have any underlying medical conditions or are recovering from a recent injury. It is also important to properly warm up and stretch before attempting this exercise to prevent injury. If you are pregnant or have high blood pressure, it is recommended to avoid this exercise as it can put strain on the body.

    • Precautions

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

  • Warm up before starting the exercise
  • Use proper form and technique
  • Start with light weights and gradually increase
  • Keep elbows slightly bent
  • Avoid jerking or swinging movements
  • Engage core muscles for stability
  • Do not rotate arms too quickly
  • Stop if you feel any pain or discomfort
  • Breathe evenly throughout the exercise
  • Cool down and stretch afterwards

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Rotator cuff injury
  • Frozen shoulder

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    Frequently asked questions

     

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