Double scap wing in 2 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double scap wing in 2 )

View Report

–

Name of exercise  AROM shld retract bil stand w/elbows bent
Other names of exercise Double scap wing in 2
Description of exercise The double scap wing is a shoulder exercise that targets the muscles in the upper back and shoulders. It involves retracting and protracting the scapulae (shoulder blades) in a controlled manner to strengthen the muscles responsible for stabilizing the shoulder joint.One exercise for the double scap wing is the scap push-up, where you start in a plank position and then push your upper back towards the ceiling, protracting the scapulae. Another exercise is the scap pull-up, where you hang from a bar and then pull your scapulae down and back, retracting them. The third exercise is the scapular wall slide, where you stand with your back against a wall and slide your arms up and down while keeping your scapulae retracted. These exercises can improve shoulder stability, posture, and help prevent injuries.
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
  • Stand with arms at side, elbows bent to 90 degrees.
  • Squeeze shoulder blades together as the arms rotate back and out.
  • Relax and repeat.

    • –

    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Adduction
    Type of Action Retraction, Elevation

    Benefits of exercise

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

  • Improved shoulder stability
  • Increased back strength
  • Improved posture
  • Increased range of motion
  • Reduced risk of shoulder injuries
  • Improved scapular control
  • Enhanced upper body coordination
  • Increased pulling strength
  • Improved scapular mobility
  • Better shoulder alignment

    •  

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

    When to avoid this exercise

  • Double scap wing exercises should be avoided when a person is experiencing any shoulder pain or discomfort. These exercises put a lot of strain on the shoulder joints and can exacerbate existing injuries or conditions. It is important to listen to your body and stop any exercise that causes pain or discomfort. Additionally, these exercises should be avoided if a person has any preexisting shoulder conditions such as rotator cuff tears, impingement, or instability. It is recommended to consult with a healthcare professional before attempting these exercises if you have any shoulder issues. It is also important to properly warm up and stretch before attempting these exercises to prevent 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 proper form and technique
  • Start with lower weights and gradually increase as you become more comfortable
  • Keep your shoulders relaxed and avoid shrugging
  • Engage your core muscles to stabilize your body
  • Avoid arching your back
  • Keep your elbows close to your sides
  • Do not forcefully swing your arms
  • Take breaks and rest when needed
  • Consult a trainer for proper guidance and assistance.

    • Helpful in Diseases

  • Scoliosis
  • Shoulder impingement
  • Rotator cuff injuries
  • Frozen shoulder
  • Winged scapula
  • Thoracic outlet syndrome
  • Neck pain
  • Headaches
  • Shoulder instability
  • Shoulder dislocation
  • Bursitis
  • Tendinitis
  • Muscle strain
  • Posture-related back pain
  • Nerve entrapment
  • Carpal tunnel syndrome
  • Tennis elbow
  • Golfers elbow
  • Thoracic kyphosis
  • Forward head posture
  • Cervical radiculopathy
  • Thoracic spine dysfunction
  • Shoulder blade pain
  • Thoracic scoliosis
  • Thoracic outlet compression syndrome

    •  

    Frequently asked questions

     

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

    View Report

    Related Content

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

    Previous articlePulley assist hip lift exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleUpper neck sidebend mobilization exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR