Sidelying arm rotate exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sidelying arm rotate )

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Name of exercise  AROM shld ER sidelying (arm abd)
Other names of exercise Sidelying arm rotate
Description of exercise The Sidelying arm rotate exercise is a simple yet effective exercise that targets the muscles in the arms, shoulders, and upper back. To perform this exercise, lie on your side with your bottom arm extended straight out and your top arm resting on your hip. Keeping your elbow bent, slowly rotate your top arm up towards the ceiling, making sure to keep your elbow close to your body. Pause at the top of the movement and then slowly lower your arm back down to the starting position. Repeat for the desired number of repetitions before switching sides. This exercise helps to improve shoulder mobility and strengthen the muscles in the upper body.
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 side with pillow between arm and body.
  • Bend elbow to 90.
  • Move forearm upward, rotating at shoulder.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Abduction, Adduction

    Benefits of exercise

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

  • Improved shoulder mobility
  • Strengthened rotator cuff muscles
  • Increased range of motion in the shoulder joint
  • Improved posture
  • Reduced risk of shoulder injuries
  • Improved coordination and stability
  • Increased blood flow to the shoulder area
  • Enhanced athletic performance
  • Improved upper body strength
  • Reduced tension and tightness in the shoulder muscles

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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 Sidelying arm rotate exercise should be avoided if you have any shoulder or neck injuries, as it puts strain on these areas. It should also be avoided if you experience pain or discomfort while performing the exercise. If you have a history of shoulder dislocations or instability, it is best to avoid this exercise as it can further aggravate the issue. Pregnant women should also avoid this exercise as it can put pressure on the abdomen. If you have any other medical conditions or limitations that may affect your ability to perform the exercise safely, it is best to consult with a healthcare professional before attempting this exercise.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Start with light weights and gradually increase intensity
  • Keep the core engaged and maintain a neutral spine
  • Avoid jerky movements
  • Do not rotate the arm beyond your range of motion
  • Keep the shoulders relaxed and avoid shrugging
  • Breathe steadily throughout the exercise
  • Stop if you feel any pain or discomfort
  • Consult a professional if you have any existing injuries or medical conditions

    • Helpful in Diseases

  • Rotator cuff injuries
  • Frozen shoulder
  • Shoulder impingement syndrome
  • Shoulder instability
  • Shoulder bursitis
  • Shoulder tendonitis

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    Frequently asked questions

     

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