Wall side arm slide exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Wall side arm slide )

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Name of exercise  AROM shld abd uni at wall
Other names of exercise Wall side arm slide
Description of exercise Wall side arm slide exercise is a simple and effective movement that helps improve shoulder mobility and stability. To perform this exercise, stand with your back against a wall, feet hip-width apart. Place your arms against the wall at shoulder level with your elbows bent at a 90-degree angle. Slowly slide your arms up the wall, keeping your elbows and wrists in contact with the wall. Stop when your arms are fully extended overhead, then slowly lower them back down to the starting position. This exercise strengthens the muscles of the shoulders, upper back, and core, and can be beneficial for improving posture and reducing shoulder 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
  • Stand with side to wall.
  • Place forearm against wall, elbow at shoulder level.
  • Straighten elbow, sliding arm upward, keeping arm against wall.
  • Return to start position and repeat.
  • Repeat with other arm.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Abduction
    Type of Action Abduction, Elevation

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased upper body strength
  • Better posture
  • Reduced risk of shoulder injuries
  • Improved shoulder stability
  • Enhanced range of motion
  • Increased blood flow to upper body
  • Improved sports performance
  • Strengthened rotator cuff muscles
  • Improved shoulder blade control

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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

  • Wall side arm slide exercise should be avoided if you have any shoulder or arm injuries, as it can put too much strain on those areas. It should also be avoided if you are experiencing any pain or discomfort during the exercise. If you have any existing medical conditions such as arthritis or osteoporosis, it is best to consult with your doctor before attempting this exercise. Additionally, if you are pregnant, it is recommended to avoid this exercise as it may be too strenuous for your body. It is important to always listen to your body and avoid any exercises that may cause harm or discomfort.

    • 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
  • Keep your back straight against the wall
  • Engage your core muscles throughout the exercise
  • Start with small movements and gradually increase range of motion
  • Keep your shoulders relaxed and away from your ears
  • Avoid arching your back
  • Do not force your arms to move beyond your comfortable range
  • Keep your elbows slightly bent
  • Do not hold your breath
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Frozen shoulder
  • Rotator cuff injury
  • Shoulder impingement
  • Shoulder bursitis
  • Shoulder tendinitis
  • Shoulder arthritis
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder fracture
  • Shoulder tendon tear

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    Frequently asked questions

     

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