Sidelying ball side arm raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sidelying ball side arm raise )

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Name of exercise  Resist shld abd sidelying w/Medicine Ball
Other names of exercise Sidelying ball side arm raise
Description of exercise The sidelying ball side arm raise exercise is a strength training exercise that targets the shoulders and upper back muscles. To perform this exercise, you will need an exercise ball and a set of dumbbells. Start by lying on your side with your legs straight and your arm extended above your head, holding a dumbbell. Place your other hand on the exercise ball for support. Slowly raise the dumbbell towards the ceiling, keeping your arm straight, and then lower it back down. This exercise helps improve shoulder stability, posture, and overall upper body strength. It can be modified for beginners by using lighter weights or for advanced individuals by using heavier weights.
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 holding ball in hand with arm at side.
  • Lift ball upward, keeping elbow straight and palm forward.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Sidelying
    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
  • Strengthened rotator cuff muscles
  • Increased range of motion
  • Improved posture
  • Enhanced upper body strength
  • Engages core muscles
  • Targets shoulder and upper back muscles
  • Can be modified for different fitness levels
  • Can be done with minimal equipment
  • Can help prevent shoulder injuries

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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

  • Sidelying ball side arm raise exercise should be avoided if you have any shoulder or neck injuries or pain, as it can put strain on those areas. It is also not recommended for those with low back pain or instability, as the position can put pressure on the spine. If you have any balance issues, it is best to avoid this exercise as well, as it requires a stable side-lying position. Pregnant women should also avoid this exercise, as it can be uncomfortable and potentially harmful to the baby. It is important to listen to your body and consult with a doctor or physical therapist before attempting this exercise if you have any concerns.

    • 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
  • Ensure proper alignment of the spine and neck
  • Keep the core engaged throughout the exercise
  • Start with a light weight and gradually increase as needed
  • Keep the arm at a comfortable distance from the body
  • Avoid jerky or sudden movements
  • Maintain a slow and controlled motion
  • Keep the shoulder blades down and back
  • Do not let the ball roll or move during the exercise
  • Listen to your body and stop if you experience any pain or discomfort

    • Helpful in Diseases

  • rotator cuff injuries
  • shoulder impingement
  • frozen shoulder
  • bursitis
  • tendinitis
  • arthritis
  • scapular dyskinesis
  • thoracic outlet syndrome

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    Frequently asked questions

     

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