Sidelying shoulder lateral rotation exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sidelying shoulder lateral rotation )

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Name of exercise  AROM shld ER uni sidelying
Other names of exercise Sidelying shoulder lateral rotation
Description of exercise Sidelying shoulder lateral rotation exercise is a simple yet effective exercise that targets the muscles of the shoulder joint. To perform this exercise, lie on your side with your bottom arm supporting your head and your top arm resting on your hip. Keeping your elbow bent, slowly rotate your top arm upwards, bringing your hand towards your head. Hold for a few seconds and then slowly lower back to the starting position. This exercise helps to strengthen the rotator cuff muscles and improve shoulder stability. It can also help to alleviate shoulder pain and prevent injuries. It is a great exercise for anyone looking to improve their shoulder strength and mobility.
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, involved side up.
  • Arm at side, elbow bent.
  • Rotate arm up as shown.
  • Return to starting position.

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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 Abduction, Circumduction, Supination, Extension

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased range of motion
  • Strengthened rotator cuff muscles
  • Improved posture
  • Reduced risk of shoulder injuries
  • Enhanced sports performance
  • Increased stability in the shoulder joint
  • Improved shoulder blade control
  • Improved upper body strength
  • Reduced shoulder pain

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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 shoulder lateral rotation exercise should be avoided if you have any shoulder injuries or pain, as it can further aggravate the condition. It should also be avoided if you have any neck or spine injuries, as the rotation movement can put strain on these areas. If you have a history of shoulder dislocation or instability, this exercise should also be avoided as it can increase the risk of re-injury. Additionally, if you are pregnant, have a history of blood clots, or have recently had surgery on your shoulder, it is best to avoid this exercise until cleared by a medical professional. It is important to listen to your body and avoid any exercises that cause discomfort or pain.

    • 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 as you become more comfortable
  • Keep your core engaged and your body stable throughout the exercise
  • Avoid any jerky or sudden movements
  • Do not rotate your shoulder beyond its normal range of motion
  • Listen to your body and stop if you experience any pain or discomfort
  • Breathe evenly and avoid holding your breath
  • Use a mat or towel to cushion your shoulder and avoid direct contact with the ground
  • Consult a professional or seek medical advice if you have any pre-existing shoulder injuries.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Frozen shoulder
  • Shoulder bursitis
  • Adhesive capsulitis
  • Shoulder tendinitis
  • Shoulder arthritis

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    Frequently asked questions

     

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