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arm lift


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Two exercises which will strengthen your shoulder muscles (the adductors) and help prevent or correct round shoulders.

Bent arm lift Lie face down with your head and arms resting on the ground. Your arms should be flexed at 90 degrees with your upper arm extended sideways in line with your shoulders and your hands palm down in line with your head. Contract the adductor muscles between your shoulder blades to lift your arms vertically. Keep your arm flexed at the elbow and shoulder. Hold the position for a few seconds, then slowly lower your arms.

Bent arm lift Lie face down with your head and arms resting on the ground. Your arms should be flexed at 90 degrees with your upper arm extended sideways in line with your shoulders and your hands palm down in line with your head. Contract the adductor muscles between your shoulder blades to lift your arms vertically. Keep your arm flexed at the elbow and shoulder. Hold the position for a few seconds, then slowly lower your arms.

Straight arm lift Lie face down with your head resting on the floor, your arms extended on the floor beyond your head and held close to your ears. Raise both arms as far as possible without lifting your head. Hold for a few seconds and slowly lower your arms.

Straight arm lift Lie face down with your head resting on the floor, your arms extended on the floor beyond your head and held close to your ears. Raise both arms as far as possible without lifting your head. Hold for a few seconds and slowly lower your arms.

Subjects: Medicine and Health.


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