Supine alternating front raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine alternating front raise )

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Name of exercise  AROM shld flx alt bil supine
Other names of exercise Supine alternating front raise
Description of exercise The supine alternating front raise exercise is a strength training exercise that targets the shoulders and upper arms. To perform this exercise, lie on your back on a flat surface with your arms extended straight above your chest, holding a dumbbell in each hand. Keeping your arms straight, slowly lower one dumbbell towards the ground while maintaining the position of the other arm. Then, raise the first dumbbell back up to the starting position while simultaneously lowering the second dumbbell. This exercise helps to improve shoulder stability, build strength and definition in the shoulder muscles, and can also help with posture and balance.
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 back, knees bent.
  • Tighten abdominal muscles by tucking stomach up and in.
  • Begin with arms at side, palms facing in.
  • Raise one arm overhead, as shown.
  • As arm lowers, raise the other arm.
  • Continue alternating motion.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Abduction, Elevation, Flexion, Extension, Hyperextension, Depression

    Benefits of exercise

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

  • Builds shoulder strength
  • Increases shoulder stability
  • Targets the anterior deltoids
  • Improves posture
  • Enhances shoulder mobility
  • Can be done with or without weights
  • Engages core muscles
  • Can be modified for different fitness levels
  • Improves overall upper body strength
  • 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

  • Supine alternating front raise exercise should be avoided if you have any pre-existing shoulder injuries or pain. This exercise puts a lot of strain on the shoulder joint and can worsen the condition. It should also be avoided if you have any neck or back injuries, as it requires lying on your back and lifting your arms overhead. Additionally, if you have high blood pressure or heart problems, this exercise may not be suitable as it can increase your blood pressure. If you experience any discomfort or pain during the exercise, it is important to stop and consult a doctor before continuing.

    • 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 light weight and gradually increase as needed
  • Keep your core engaged throughout the exercise
  • Avoid arching your back
  • Do not lift the weights too high, keep them at shoulder level
  • Breathe properly and do not hold your breath
  • Do not swing the weights, use controlled movements
  • Keep your neck and shoulders relaxed
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Rotator cuff injury
  • Shoulder impingement
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder arthritis

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    Frequently asked questions

     

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