Single shoulder hyperextend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single shoulder hyperextend )

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Name of exercise  AROM shld ext uni prone palm down
Other names of exercise Single shoulder hyperextend
Description of exercise The single shoulder hyperextend exercise is a strength training exercise that targets the muscles in the back, particularly the erector spinae and latissimus dorsi. To perform this exercise, one must lie face down on a mat with one arm extended overhead and the other arm resting by the side. From this position, the individual lifts their extended arm and opposite leg off the ground, while keeping the torso and hips stable. This movement engages the muscles in the back and helps improve posture, stability, and overall back strength. It is a great exercise for athletes and individuals looking to improve their back strength and prevent back pain.
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 stomach, involved arm at side
  • Palm should be facing downward.
  • Keep elbow straight, and lift arm up as shown.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Latissimus Dorsi, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Hyperextension

    Benefits of exercise

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

  • Strengthen shoulder muscles
  • Improve posture
  • Increase range of motion
  • Enhance athletic performance
  • Prevent shoulder injuries
  • Build core stability
  • Improve balance
  • Target specific muscles
  • Can be done with minimal equipment
  • Versatile exercise

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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 single shoulder hyperextend exercise should be avoided if you have any shoulder injuries or pain, as it can put excessive strain on the shoulder joint and exacerbate any existing issues. It should also be avoided if you have any neck or back problems, as the exercise involves bending and twisting the spine. Pregnant women and individuals with high blood pressure or heart conditions should also avoid this exercise, as it can increase blood pressure and strain the heart. If you are a beginner or have poor core stability, it is best to avoid this exercise until you have built up sufficient strength and stability in your core muscles. Always consult with a healthcare professional before attempting any new exercises, especially if you have any underlying health conditions.

    • 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 a lighter weight and gradually increase as you become comfortable
  • Keep your core engaged throughout the exercise
  • Avoid jerky or sudden movements
  • Do not hyperextend the shoulder beyond a comfortable range of motion
  • Keep your head and neck in a neutral position
  • Breathe consistently throughout the exercise
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional trainer for guidance and assistance, if needed.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Shoulder bursitis

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    Frequently asked questions

     

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