Prone shoulder behind back stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone shoulder behind back stretch )

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Name of exercise  Stretch shld IR static
Other names of exercise Prone shoulder behind back stretch
Description of exercise The prone shoulder behind back stretch is an exercise that targets the muscles in the shoulders and upper back. To perform this stretch, lie face down on the floor with your arms extended out to the sides. Then, bend your elbows and bring your hands behind your back, interlocking your fingers. Gently lift your arms up towards your head, feeling a stretch in your shoulders and upper back. Hold for a few seconds, then release and repeat. This exercise helps to improve flexibility and range of motion in the shoulders, as well as relieve tension and tightness in the upper back. It can be done as part of a warm-up or cool-down routine, or as a standalone stretch to alleviate discomfort in the shoulders and upper back.
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 face down, place hand behind back as far as possible.
  • Try to relax into stretch.
  • A small pillow may be placed under arm to make stretch less intense.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Increases flexibility
  • Improves posture
  • Relieves tension in shoulders
  • Stretches chest muscles
  • Strengthens back muscles
  • Improves range of motion
  • Reduces risk of shoulder injuries
  • Can help alleviate back pain
  • Enhances athletic performance
  • Promotes relaxation

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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 prone shoulder behind back stretch exercise should be avoided if you have any shoulder injuries or pain, as it can aggravate the existing condition. It should also be avoided if you have any spinal injuries or conditions, such as herniated discs or spinal stenosis, as it can put strain on the spine. If you have any balance issues or are prone to dizziness, this exercise should be avoided as it requires lying face down on the floor. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it can put pressure on the abdominal muscles. It is always important to consult with a healthcare professional before starting any new exercise routine, 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)

  • Progress by placing a weight at the elbow.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Shoulder impingement syndrome

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    Frequently asked questions

     

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