Posterior shoulder capsule stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Posterior shoulder capsule stretch )

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Name of exercise  Stretch shld capsule posterior w/arm
Other names of exercise Posterior shoulder capsule stretch
Description of exercise The posterior shoulder capsule stretch is an exercise that helps to improve flexibility and range of motion in the shoulder joint. It specifically targets the muscles and tendons in the back of the shoulder, including the posterior deltoid, infraspinatus, and teres minor. To perform this stretch, the individual stands with one arm across their chest, holding onto the elbow with the opposite hand. They then gently pull the elbow towards the opposite shoulder until a stretch is felt in the back of the shoulder. This stretch can be held for 15-30 seconds and repeated on the other side. Regularly performing this exercise can help to prevent shoulder injuries and improve overall shoulder mobility.
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
  • Bring involved arm across in front of body as shown.
  • Hold elbow with other arm.
  • Gently pull across chest until a stretch is felt in the back of shoulder.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Standing, Sitting
    Difficulty Level Low
    Direction of Exercise Horizontal Adduction
    Type of Action Extension, Abduction, Hyperextension

    Benefits of exercise

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

  • Improved shoulder mobility
  • Reduced risk of shoulder injuries
  • Increased range of motion
  • Better posture
  • Decreased shoulder pain
  • Improved shoulder stability
  • Enhanced sports performance
  • Reduced tension in the upper back and neck
  • Improved overall upper body strength
  • Improved circulation and blood flow

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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 posterior shoulder capsule stretch exercise should be avoided if you have any recent or acute injuries to the shoulder, such as a dislocated shoulder or rotator cuff tear. It should also be avoided if you have any pain or discomfort in the shoulder or upper arm area. If you have a history of shoulder instability or chronic shoulder pain, it is best to consult with a medical professional before attempting this exercise. Additionally, if you have any underlying medical conditions that may be affected by stretching or exercise, it is important to consult with a doctor before attempting this or any other exercise.

    • 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 proper form and technique
  • Start with gentle stretches and gradually increase intensity
  • Avoid overstretching or pushing past your limits
  • Listen to your body and stop if you feel any pain or discomfort
  • Breathe deeply and evenly throughout the exercise
  • Keep your shoulders relaxed and avoid tensing up
  • Hold the stretch for at least 30 seconds
  • Do not force the stretch, let it happen naturally
  • Consult a professional if you have any shoulder injuries or concerns.

    • Helpful in Diseases

  • frozen shoulder
  • rotator cuff injury
  • shoulder impingement
  • bursitis
  • tendinitis
  • arthritis

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    Frequently asked questions

     

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