Supra arm twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supra arm twist )

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Name of exercise  AROM shld ER/IR for Supraspinatus
Other names of exercise Supra arm twist
Description of exercise The Supra arm twist exercise is a simple and effective workout that targets the muscles in the arms, shoulders, and upper back. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing down. Keeping your elbows close to your sides, lift the dumbbells up towards your shoulders, rotating your palms to face the ceiling. Slowly lower the dumbbells back to the starting position and repeat for several repetitions. This exercise helps to strengthen and tone the biceps, triceps, and shoulders, and can be modified by using heavier or lighter weights to suit your fitness level. It is a great addition to any upper body workout routine.
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 with arm slightly away from side.
  • Bend elbow to about 45 degrees.
  • Rotate arm inward and outward.

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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 Rotation
    Type of Action Abduction, Elevation, Reposition

    Benefits of exercise

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

  • Increased arm strength
  • Improved grip strength
  • Enhanced muscle definition
  • Targeted bicep and forearm muscles
  • Increased flexibility
  • Improved coordination
  • Can be done with or without weights
  • Can be modified for different fitness levels
  • Engages core muscles
  • Can help prevent injuries in the arms and shoulders

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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 Supra arm twist exercise should be avoided if you have any pre-existing injuries or conditions in your shoulder, elbow, or wrist. This exercise puts a lot of strain on these joints and can exacerbate any existing issues. It should also be avoided if you are experiencing any pain or discomfort during the exercise. If you have recently had surgery on your shoulder, elbow, or wrist, it is best to consult with your doctor before attempting this exercise. Additionally, if you are new to working out or have not built up enough strength in your upper body, it is recommended to start with lighter exercises before attempting the Supra arm twist.

    • 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 a light weight to begin with
  • Keep your back straight throughout the exercise
  • Engage your core muscles
  • Do not swing your arms or use momentum
  • Breathe continuously and evenly
  • Do not lock your elbows
  • Keep your shoulders down and relaxed
  • Do not overextend your arms
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Frozen shoulder
  • Tennis elbow
  • Golfer’s elbow
  • Biceps tendinitis
  • Thoracic outlet syndrome
  • Carpal tunnel syndrome
  • Cubital tunnel syndrome
  • Wrist sprains and strains

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    Frequently asked questions

     

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