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

( Front Rhomboid stretch )

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Name of exercise  Stretch Rhomboids, wrist flexors bil (front)
Other names of exercise Front Rhomboid stretch
Description of exercise The Front Rhomboid stretch is a simple exercise that targets the muscles in the upper back and shoulders. To perform this stretch, stand with your feet shoulder-width apart and your arms at your sides. Reach your right arm across your chest and place your hand on your left shoulder. Then, use your left hand to gently pull your right elbow towards your left shoulder, feeling a stretch in your upper back and shoulder. Hold this position for 15-30 seconds, then switch arms and repeat. This stretch can help improve posture, relieve tension in the upper back, and increase flexibility in the shoulders. It is a great exercise for anyone who sits at a desk for long periods or participates in activities that involve hunching over.
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
  • Interlock fingers of both hands.
  • Straighten arms in front, palms facing outward.
  • Hold and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Rhomboid or Trapezius, Forearm
    Category of Exercise __
    Type of Exercise __
    Body Position Standing, Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Retraction

    Benefits of exercise

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

  • Improved posture
  • Increased shoulder mobility
  • Reduced risk of shoulder injuries
  • Improved upper back strength
  • Reduced tension in neck and shoulders
  • Improved breathing
  • Increased blood flow to upper body
  • Improved shoulder blade stability
  • Improved overall flexibility
  • Reduced back pain

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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 Front Rhomboid stretch exercise should be avoided if you have any current or previous injuries to your shoulders, neck, or upper back. It is also not recommended if you have any conditions that affect your spine, such as scoliosis or osteoporosis. If you experience any pain or discomfort during the exercise, you should stop immediately and consult with a medical professional. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may put strain on your abdominal muscles. Always listen to your body and avoid this exercise if it does not feel right for you.

    • 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
  • Maintain proper form and technique throughout the stretch
  • Avoid overstretching or pushing beyond your limits
  • Breathe deeply and consistently during the stretch
  • Stop immediately if you feel any pain or discomfort
  • Do not hold your breath while stretching
  • Keep your neck and shoulders relaxed
  • Do not arch your back excessively
  • Gradually increase the intensity and duration of the stretch
  • Consult a professional if you have any previous injuries or medical conditions.

    • Helpful in Diseases

  • Shoulder pain
  • Neck pain
  • Rotator cuff injuries
  • Tennis elbow
  • Golfer’s elbow
  • Thoracic outlet syndrome
  • Cervical spondylosis
  • Frozen shoulder
  • Shoulder impingement
  • Bursitis
  • Tendinitis
  • Muscle strain
  • Postural imbalances

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    Frequently asked questions

     

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