DB single lower Trap raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB single lower Trap raise )

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Name of exercise  Resist shld horiz abd uni prone thumb down w/wt
Other names of exercise DB single lower Trap raise
Description of exercise The DB single lower trap raise 2 exercise is a strength training exercise that targets the lower trapezius muscle in the back. It involves using a dumbbell in each hand and standing with feet shoulder-width apart. The movement begins with the arms hanging down at the sides, palms facing inwards. The individual then lifts the dumbbells out to the sides and up towards the ceiling, keeping the elbows slightly bent. The focus should be on squeezing the shoulder blades together and engaging the lower traps. The movement is then reversed, bringing the dumbbells back down to the starting position. This exercise can help improve posture, shoulder stability, and overall upper body strength.
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
  • Hold weight in hand, thumb down.
  • Lie on stomach with arms extended overhead at 45 degrees as shown.
  • Lift arm upward slightly above head.

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    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Horizontal Abduction
    Type of Action Retraction, Depression

    Benefits of exercise

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

  • Stronger lower traps
  • Improved posture
  • Increased shoulder stability
  • Reduced risk of shoulder injuries
  • Better scapular control
  • Improved back strength
  • Enhanced shoulder mobility
  • Improved pulling power
  • Improved athletic performance
  • Reduced neck and upper back tension

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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

  • DB single lower trap raise 2 is an exercise that primarily targets the lower trapezius muscle, which is responsible for stabilizing the shoulder blades and supporting posture. This exercise can be beneficial for strengthening the back muscles and improving shoulder stability, but there are certain situations where it should be avoided.Shoulder or Neck Injury: If you have a current or previous injury to your shoulder or neck, it is best to avoid this exercise. The movement can put strain on these areas and worsen the injury.
  • Weak Lower Trapezius: If you have a weak lower trapezius muscle, it is important to first focus on strengthening it with other exercises before attempting the DB single lower trap raise
  • This exercise can be too challenging for a weak muscle and may lead to injury.
  • Shoulder Impingement: This exercise involves raising the arms overhead, which can put pressure on the shoulder joint. If you have a history of shoulder impingement, it is best to avoid this exercise to prevent further irritation.
  • Limited Shoulder Mobility: If you have limited shoulder mobility, it may be difficult to perform this exercise with proper form. This can put unnecessary strain on the shoulders and lead to injury.
  • Chronic Pain: If you experience chronic pain in your shoulders, neck, or upper back, it is important to avoid any exercises that aggravate these areas. The DB single lower trap raise 2 may exacerbate your pain and should be avoided.In summary, it is important to listen to your body and avoid the DB single lower trap raise 2 if you have any pre-existing injuries or limitations that may make this exercise unsafe. It is always best to consult with a medical professional before starting any new exercise routine.

    • 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 start and gradually increase as needed
  • Keep your spine in a neutral position
  • Engage your core muscles throughout the movement
  • Avoid using momentum to lift the weight
  • Keep your shoulders relaxed and down
  • Do not arch your back
  • Keep your elbows slightly bent
  • Do not jerk or swing the weight
  • Perform the exercise in a slow and controlled manner

    • Helpful in Diseases

  • shoulder impingement
  • rotator cuff injury
  • shoulder bursitis
  • scapular dyskinesis
  • shoulder instability
  • shoulder arthritis

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    Frequently asked questions

     

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