Prone mid Trap pull back exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone mid Trap pull back )

View Report

–

Name of exercise  AROM shld retract bil prone (neutral)
Other names of exercise Prone mid Trap pull back
Description of exercise The prone mid trap pull back exercise is a strength training exercise that targets the muscles of the mid back, specifically the middle trapezius muscles. To perform this exercise, lie face down on a mat or bench with your arms extended overhead and palms facing down. Engage your core and squeeze your shoulder blades together as you pull your arms back towards your sides. Hold for a few seconds, then slowly release back to the starting position. This exercise helps to improve posture, strengthen the upper back, and prevent shoulder injuries. It can be done with body weight or with added resistance such as dumbbells or resistance bands.
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
  • Lie face down arms at side.
  • Squeeze shoulder blades together.
  • While squeezing shoulder blades together, lift arms slightly up.
  • Relax and repeat.

    • –

    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion, 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 upper back strength
  • Enhanced shoulder stability
  • Improved scapular retraction
  • Reduced risk of shoulder injuries
  • Improved overall back muscle balance
  • Increased pulling power
  • Improved shoulder range of motion
  • Strengthened core muscles
  • Improved athletic performance

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The prone mid trap pull back exercise is a great exercise for strengthening the muscles in your upper back and improving posture. However, there are certain situations where it may be best to avoid this exercise.If you have a shoulder injury or pain: This exercise involves pulling your arms back, which can put strain on your shoulders. If you have a shoulder injury or pain, it is best to avoid this exercise until you have fully recovered.
  • If you have lower back pain: The prone position of this exercise can put pressure on your lower back. If you have lower back pain, it is best to avoid this exercise or modify it by using lighter weights or performing it on an incline bench.
  • If you have a history of neck or spine injuries: This exercise can also put strain on your neck and spine. If you have a history of injuries in these areas, it is best to consult with a doctor or physical therapist before attempting this exercise.
  • If you are pregnant: During pregnancy, it is important to avoid exercises that put strain on your abdomen and back. The prone mid trap pull back exercise may not be suitable for pregnant women.
  • If you are a beginner: This exercise requires a certain level of strength and stability in your upper body. If you are a beginner, it is best to start with simpler exercises and gradually work your way up to the prone mid trap pull back 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 a mat or towel for cushioning under the chest
  • Keep the head and neck in a neutral position
  • Engage the core muscles throughout the exercise
  • Keep the elbows close to the sides of the body
  • Avoid arching the lower back
  • Use a light weight or resistance band to start with
  • Avoid jerky or sudden movements
  • Breathe evenly throughout the exercise
  • Stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • Lower back pain
  • Arthritis
  • Scoliosis
  • Spinal stenosis
  • Herniated disc
  • Sciatica
  • Muscle strain

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleFront Rhomboid stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleProne mid Trap extend 2 exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR