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

( Supine arm rotations )

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Name of exercise  AROM shld ER/IR supine
Other names of exercise Supine arm rotations
Description of exercise Supine arm rotations is an exercise that is performed while lying on your back with your arms outstretched to your sides. This exercise helps to improve shoulder mobility and flexibility, as well as strengthen the muscles in the upper back and shoulders. To perform this exercise, you start by lying on your back with your arms out to the sides at shoulder level. Then, keeping your arms straight, you slowly rotate them in a circular motion, bringing them up towards your head and then down towards your hips. This movement should be done in a controlled manner with a focus on engaging the shoulder muscles. This exercise can be done with or without weights for added resistance.
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.
  • Move involved arm out to side to 90 degrees.
  • Bend elbow to 90 degrees with hand pointed upward, thumb in toward body.
  • Place opposite hand on front of involved shoulder.
  • Slowly lower hand as shown.
  • Return to start position.
  • Next, lower palm to floor.
  • Repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Circumduction

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased range of motion in arms
  • Enhanced upper body flexibility
  • Strengthened rotator cuff muscles
  • Improved posture
  • Reduced risk of shoulder injuries
  • Increased blood flow to upper body
  • Improved coordination and balance
  • Relieved tension in shoulders and neck
  • 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 rotations are a gentle exercise that can help improve shoulder mobility and flexibility. However, there are certain situations where it is best to avoid this exercise.Firstly, if you have any existing shoulder injuries or pain, it is important to consult with a healthcare professional before attempting this exercise. They may recommend modifications or alternative exercises that are more suitable for your condition.Additionally, if you have any spinal issues or conditions such as herniated discs, it is best to avoid this exercise as it involves lying on your back and rotating your arms, which can put pressure on the spine.Lastly, if you are pregnant, it is best to avoid supine arm rotations as the weight and pressure on the abdomen can be uncomfortable and potentially harmful for both the mother and the baby.Overall, it is important to listen to your body and avoid any exercises that may cause discomfort or exacerbate any existing conditions. Always consult with a healthcare professional before starting any new exercise routine.

    • Precautions

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

  • The hand on front of shoulder should keep the shoulder from rising up as the arm rotates.

    • Helpful in Diseases

  • Rotator cuff injury
  • Frozen shoulder
  • Shoulder impingement syndrome
  • Bursitis
  • Tendinitis
  • Shoulder instability
  • Shoulder arthritis

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    Frequently asked questions

     

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