Side arm raises on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side arm raises on ball )

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Name of exercise  AROM shld abd bil sit on Ball
Other names of exercise Side arm raises on ball
Description of exercise Side arm raises on ball is a strengthening exercise that targets the shoulders and arms. It involves sitting on a stability ball and holding a pair of dumbbells in each hand. With a slight bend in the elbows, the arms are raised out to the sides until they are parallel to the ground. The movement is controlled and slow, focusing on engaging the shoulder muscles. This exercise not only works the deltoids, but also engages the core muscles for stability. It can help improve posture, increase shoulder strength and stability, and enhance overall upper body strength. Side arm raises on ball is a great addition to any workout routine.
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
  • Sit on ball with proper low back position.
  • Begin with arms at side, palms forward.
  • Lift arms out and upward above head as shown.
  • Return to start position.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Back, Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Abduction
    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
  • Increased shoulder range of motion
  • Strengthened deltoid muscles
  • Improved posture
  • Enhanced upper body strength
  • Improved balance and coordination
  • Reduced risk of shoulder injuries
  • Improved overall shoulder function
  • Increased core engagement
  • Improved joint mobility

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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

  • Side arm raises on a ball exercise should be avoided if you have any pre-existing shoulder or back injuries. This exercise puts a lot of strain on the shoulders and back, and could potentially aggravate any existing issues. It is also important to avoid this exercise if you have poor balance or stability, as the unstable surface of the ball could increase the risk of injury. Additionally, if you are pregnant or have recently given birth, it is recommended to avoid this exercise as it may put pressure on the pelvic floor muscles. It is always important to listen to your body and consult with a doctor or physical therapist before attempting any new exercise.

    • Precautions

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

  • Use a stable and properly inflated exercise ball
  • Maintain proper posture and alignment
  • Start with a light weight and gradually increase as needed
  • Engage core muscles to stabilize the body
  • Keep shoulders relaxed and away from ears
  • Avoid locking elbows or hyperextending arms
  • Keep wrists in a neutral position
  • Use controlled and smooth movements
  • Do not swing or jerk the arms
  • Stop if you experience any pain or discomfort

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Frozen shoulder
  • Bursitis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder fracture
  • Shoulder sprain
  • Shoulder strain
  • Shoulder tendon tear

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    Frequently asked questions

     

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