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

( Sitting forward shoulder stretch )

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Name of exercise  Stretch shld flx uni sit trunk bending
Other names of exercise Sitting forward shoulder stretch
Description of exercise Sitting forward shoulder stretch is a simple yet effective exercise that targets the muscles in the shoulders and upper back. To perform this exercise, sit on a chair with your feet flat on the ground and your spine straight. Interlace your fingers behind your back and slowly raise your arms until you feel a stretch in your shoulders and chest. Hold this position for 10-15 seconds, then release and repeat for a few repetitions. This exercise helps to improve posture, relieve tension in the shoulders, and increase flexibility in the upper body. It can be done at any time of the day, making it a convenient stretch for those with busy schedules.
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 at table.
  • Place arm on table, elbow straight.
  • Slowly bend trunk downward.
  • You should feel a stretch at the shoulder.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Latissimus Dorsi, Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Depression, Retraction, Elevation, Reposition

    Benefits of exercise

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

  • Increased flexibility in the shoulders
  • Improved posture
  • Reduced tension and stiffness in the upper back
  • Relief from neck and shoulder pain
  • Improved range of motion in the arms and shoulders
  • Strengthened shoulder muscles
  • Improved circulation in the upper body
  • Reduced risk of shoulder injuries
  • Improved breathing and lung capacity
  • Increased relaxation and stress relief

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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 forward shoulder stretch exercise should be avoided if you have any shoulder injuries or pain, as it may aggravate the condition. It is also not recommended for individuals with lower back issues, as it involves bending forward and putting pressure on the lower back. Pregnant women should also avoid this exercise, as it can strain the abdominal muscles. Additionally, if you have any recent surgeries or medical conditions that affect your shoulders or back, it is best to consult with a doctor before attempting this exercise. If you experience any discomfort or pain while performing the exercise, stop immediately and seek medical advice.

    • 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
  • Keep your back straight throughout the stretch
  • Do not force yourself into the stretch, go only as far as comfortable
  • Breathe deeply and slowly while holding the stretch
  • Avoid jerky or sudden movements
  • Do not stretch beyond your limits
  • Stop immediately if you feel any pain or discomfort
  • Do not hold your breath while stretching
  • Keep your shoulders relaxed and away from your ears
  • Do not arch your back while stretching.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Frozen shoulder (adhesive capsulitis)
  • Thoracic outlet syndrome
  • Cervical radiculopathy
  • Shoulder bursitis
  • Neck pain
  • Shoulder arthritis
  • Shoulder instability
  • Shoulder dislocation

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    Frequently asked questions

     

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