Sitting Rhomboid stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting Rhomboid stretch )

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Name of exercise  Stretch Rhomboids/Trapezius
Other names of exercise Sitting Rhomboid stretch
Description of exercise The Sitting Rhomboid stretch is a simple exercise that helps to stretch and strengthen the muscles in the upper back and shoulders. To perform this exercise, sit on the edge of a chair with your feet flat on the ground. Place your hands behind your head with your elbows pointing out to the sides. Gently squeeze your shoulder blades together and hold for 10-15 seconds. You should feel a stretch in your upper back and shoulders. Release and repeat for 3-5 repetitions. This exercise can help improve posture, reduce tension in the upper back, and increase flexibility in the shoulders. It is a great stretch to incorporate into your daily routine, especially if you spend a lot of time sitting at a desk or computer.
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
  • Sit in chair.
  • Cross arms over abdomen.
  • Slowly bend neck down.
  • Slowly lean forward, keeping elbows straight and reach to floor.
  • Hold and repeat.

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    Video Tutorial

     

    Body Part Neck, Chest
    Type of Muscles Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion, Horizontal Adduction
    Type of Action Retraction

    Benefits of exercise

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

  • Improved posture
  • Increased range of motion
  • Reduced tension in upper back
  • Strengthened back muscles
  • Improved shoulder mobility
  • Reduced risk of shoulder injuries
  • Enhanced breathing
  • Improved circulation
  • Reduced risk of neck pain
  • Improved athletic performance

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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 Sitting Rhomboid stretch exercise should be avoided if you have any pre-existing injuries or conditions in your shoulders, neck, or upper back. It is also not recommended for those with osteoporosis or any recent surgeries in these areas. If you experience any pain or discomfort during the exercise, you should stop immediately and consult with a medical professional. Additionally, pregnant women should avoid this exercise as it may put unnecessary strain on their bodies. It is important to listen to your body and only perform exercises that are safe and comfortable for you. If you are unsure about whether or not to do this exercise, it is best to consult with a doctor or physical therapist.

    • Precautions

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

  • Warm up before starting the exercise
  • Maintain proper posture throughout the stretch
  • Avoid any sudden movements or jerks
  • Breathe deeply and evenly during the stretch
  • Do not push yourself beyond your comfortable range of motion
  • Keep your shoulders relaxed
  • Engage your core muscles to support your spine
  • Avoid rounding your back or hunching your shoulders
  • Stop if you feel any pain or discomfort
  • Gradually increase the duration and intensity of the stretch over time.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Thoracic outlet syndrome
  • Rotator cuff injury
  • Frozen shoulder
  • Neck pain
  • Upper back pain
  • Postural kyphosis
  • Cervical spondylosis
  • Tension headaches
  • Carpal tunnel syndrome

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    Frequently asked questions

     

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