Supine elastic outward shoulder cross exercise : How to do, Benefits, Side Effects, Uses, Precautions

Supine elastic outward shoulder cross : How to do, Benefits, Side Effects, Uses, Precautions ( Supine elastic outward shoulder cross )

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Name of exercise  Resist shld horiz abd uni supine w/elastic
Other names of exercise Supine elastic outward shoulder cross
Description of exercise Supine elastic outward shoulder cross exercise is a simple and effective exercise for strengthening the muscles in the shoulders and upper back. It involves lying on your back with your arms extended out to the sides, holding an elastic band in each hand. From this position, you will cross your arms in front of your body, keeping your elbows straight and squeezing your shoulder blades together. Then, slowly return to the starting position. This exercise targets the muscles in the rotator cuff, deltoids, and upper back, helping to improve shoulder stability and mobility. It can also be modified for different levels of difficulty by adjusting the tension of the elastic band.
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
  • Attach elastic to secure object as shown.
  • Lie on back, knees bent, involved arm away from elastic.
  • Grasp elastic palm down.
  • Position arm with straight elbow, shoulder at 90 degrees.
  • Pull arm outward down to floor.
  • Return to start position and repeat.

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    Video Tutorial

    EX908/YTB/Link

     

    Body Part Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Horizontal Abduction
    Type of Action Abduction, Extension, Circumduction, Elevation

    Benefits of exercise

    EX908/T1(ME/1)

  • Improved shoulder flexibility
  • Strengthened shoulder muscles
  • Increased range of motion
  • Improved posture
  • Reduced risk of shoulder injuries
  • Improved upper body stability
  • Enhanced athletic performance
  • Improved blood circulation
  • Reduced tension and stress in shoulders
  • Improved overall upper body strength

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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

  • Supine elastic outward shoulder cross exercise should be avoided if you have any shoulder injuries or pain. It may also not be suitable for individuals with neck or back problems, as it requires lying on your back and can put pressure on these areas. If you have any pre-existing medical conditions such as arthritis or osteoporosis, it is important to consult with a doctor or physical therapist before attempting this exercise. Additionally, if you experience any discomfort or pain while performing the exercise, stop immediately and seek medical advice. It is always important to listen to your body and avoid any exercises that may aggravate existing conditions or cause injury.

    • 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 suitable resistance band according to your strength level
  • Maintain proper form and technique throughout the exercise
  • Keep your core engaged and back flat on the ground
  • Avoid jerky or quick movements
  • Do not overstretch the band beyond your range of motion
  • Breathe continuously and evenly
  • Stop immediately if you feel any pain or discomfort
  • Gradually increase the intensity and duration of the exercise
  • Consult a professional trainer if you are new to this exercise or have any pre-existing injuries.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Shoulder instability
  • Shoulder arthritis
  • Shoulder dislocation

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    EX908/FAQ/1

     

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