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

( Supine arm raise )

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Name of exercise  AROM shld flx bil supine
Other names of exercise Supine arm raise
Description of exercise The Supine arm raise exercise is a simple yet effective movement that targets the muscles in the upper back, shoulders, and arms. To perform this exercise, lie on your back with your arms by your sides and palms facing down. Slowly raise your arms towards the ceiling, keeping them straight and in line with your shoulders. Hold for a few seconds at the top, then slowly lower them back down to the starting position. This exercise helps to improve posture, strengthen the muscles in the upper body, and can also help to alleviate tension and pain in the neck and shoulders. It can be done with or without weights and is suitable for all fitness levels.
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.
  • Begin with arms at side, palms facing in.
  • Raise arms together, upward in front, overhead, as shown.
  • Return to start position.

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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

    Benefits of exercise

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

  • Improved shoulder stability
  • Strengthened upper back muscles
  • Increased range of motion in shoulders
  • Improved posture
  • Enhanced core strength
  • Improved balance
  • Reduced risk of shoulder injuries
  • Improved shoulder mobility
  • Strengthened rotator cuff muscles
  • Improved overall upper body strength

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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 arm raise exercise should be avoided if you have any shoulder injuries, such as a rotator cuff tear or impingement. It should also be avoided if you experience any pain or discomfort in your shoulders during the exercise. Additionally, if you have any neck or back injuries, it is best to avoid this exercise as it can put strain on those areas. If you are pregnant, it is important to consult with your doctor before attempting this exercise. Lastly, if you are new to exercise or have not built up enough strength in your arms, it is best to start with a lower intensity exercise and gradually work your way up to the supine arm raise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Keep your arms straight
  • Engage your core muscles
  • Maintain a slow and controlled movement
  • Do not arch your back
  • Keep your shoulders relaxed
  • Avoid locking your elbows
  • Do not lift your arms higher than shoulder level
  • Breathe evenly throughout the exercise
  • Use light weights or resistance bands
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Shoulder instability
  • Shoulder arthritis
  • Thoracic outlet syndrome

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    Frequently asked questions

     

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