Isometric shoulder push out exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Isometric shoulder push out )

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Name of exercise  Iso shld abd w/bent elbow
Other names of exercise Isometric shoulder push out
Description of exercise The isometric shoulder push out exercise is a simple yet effective way to strengthen and stabilize the muscles in the shoulders. To perform this exercise, stand with your feet shoulder-width apart and hold a resistance band in front of your chest with both hands. Keeping your elbows bent at a 90-degree angle, push the band out in front of you while maintaining tension in the band. Hold this position for 10-15 seconds before slowly releasing. This exercise targets the deltoid muscles in the shoulders and can help improve posture, reduce the risk of shoulder injuries, and increase overall upper body strength. It is a great addition to any workout routine and can be easily modified for different 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
  • Stand with involved side to wall, arm at side.
  • Bend elbow to 90 degrees.
  • Position pillow between arm and wall.
  • Push elbow against wall.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved shoulder stability
  • Increased upper body strength
  • Better posture
  • Reduced risk of shoulder injuries
  • Increased muscle endurance
  • Improved range of motion
  • Enhanced athletic performance
  • Can be done anywhere with no equipment
  • Targets multiple muscle groups
  • Can be modified for all fitness levels

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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 Isometric shoulder push out exercise should be avoided if you have any shoulder injuries or pain, as it can exacerbate these issues. It is also not recommended for individuals with high blood pressure or heart conditions, as it can increase blood pressure and strain the heart. Pregnant women should also avoid this exercise, as the increased pressure on the abdominal area can be harmful to the baby. Additionally, if you have any neck or spine injuries, this exercise should be avoided as it can put strain on these areas. It is always important to consult with a doctor or physical therapist before attempting any new exercise, especially if you have any pre-existing conditions or injuries.

    • Precautions

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

  • Do not hold breath.

    • Helpful in Diseases

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

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    Frequently asked questions

     

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