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

( Sidelying bent arm side arm raise )

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Name of exercise  AROM shld horiz abd sidelying low level
Other names of exercise Sidelying bent arm side arm raise
Description of exercise The sidelying bent arm side arm raise is a strength training exercise that targets the muscles in the shoulders, specifically the deltoids. To perform this exercise, lie on your side with your legs straight and your bottom arm supporting your head. Hold a dumbbell in your top hand with your elbow bent at a 90-degree angle. Keeping your elbow close to your side, slowly raise the weight up to shoulder level and then lower it back down. This exercise helps to improve shoulder stability and strength, making it beneficial for daily tasks and sports activities. It can be modified for different fitness levels by using lighter or 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 uninvolved side with involved arm at 90 degrees, out in front, elbow bent, palm down.
  • Move arm upward, as shown.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Horizontal Abduction, Horizontal Adduction
    Type of Action Abduction, Elevation

    Benefits of exercise

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

  • Increased shoulder strength
  • Improved shoulder stability
  • Enhanced posture
  • Better balance and coordination
  • Toned arm muscles
  • Strengthened upper back muscles
  • Improved range of motion
  • Reduced risk of shoulder injuries
  • Improved overall upper body strength
  • Increased muscle endurance

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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 bent arm side arm raise exercise should be avoided if you have any shoulder or neck injuries or pain. It can also be harmful if you have a history of rotator cuff injuries or impingement syndrome. It is important to consult with a doctor or physical therapist before attempting this exercise if you have any of these conditions. Additionally, if you experience any discomfort or pain during the exercise, stop immediately and seek professional guidance. This exercise should also be avoided if you are pregnant or have recently given birth, as it puts strain on the abdominal muscles. It is always important to listen to your body and avoid any exercises that may cause harm.

    • 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 light weights to avoid strain on the shoulder
  • Keep the elbow slightly bent throughout the movement
  • Engage the core muscles to maintain stability
  • Avoid arching the back or shrugging the shoulders
  • Keep the movement slow and controlled
  • Do not lift the arm above shoulder level
  • Stop if you feel any pain or discomfort
  • Breathe smoothly and evenly throughout the exercise
  • Consult a professional if you have any shoulder injuries or concerns.

    • Helpful in Diseases

  • shoulder impingement
  • rotator cuff injury
  • shoulder tendinitis
  • bursitis
  • frozen shoulder
  • shoulder instability
  • shoulder arthritis
  • shoulder dislocation

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    Frequently asked questions

     

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