Shoulder lateral distraction exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Shoulder lateral distraction )

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Name of exercise  Mob shld lat distract sidelying w/elastic
Other names of exercise Shoulder lateral distraction
Description of exercise Shoulder lateral distraction exercise is a stretching exercise that targets the muscles in the shoulders and upper back. To perform this exercise, stand with your feet shoulder-width apart and your arms relaxed at your sides. Slowly raise your arms out to the sides, keeping them parallel to the ground. As you raise your arms, squeeze your shoulder blades together and hold for a few seconds. Then, slowly lower your arms back to your sides. This exercise helps to improve shoulder mobility and flexibility, as well as strengthen the muscles in the shoulders and upper back. It can also help alleviate tension and tightness in these areas.
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
  • Attach elastic to secure object above.
  • Lie on uninvolved side.
  • Loop elastic at upper arm.
  • Place a 5 pound weight at wrist, rest wrist on hip.
  • Allow elastic to pull shoulder upward for 10-20 seconds.
  • Use other arm to release tension on elastic for 10-15 seconds and resume stretch.
  • Continue.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Abduction, Adduction
    Type of Action Abduction, Elevation, Circumduction, Supination

    Benefits of exercise

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

  • Increased shoulder mobility
  • Improved range of motion
  • Strengthened shoulder muscles
  • Reduced risk of shoulder injury
  • Improved posture
  • Enhanced sports performance
  • Increased blood flow to the shoulder joint
  • Improved shoulder stability
  • Reduced shoulder pain
  • Improved overall upper body strength

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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

  • Shoulder lateral distraction exercise should be avoided in the following situations:Acute shoulder injury: If you have recently injured your shoulder, it is important to avoid this exercise until the injury has healed. Performing the exercise could aggravate the injury and delay the healing process.
  • Severe shoulder pain: If you are experiencing severe pain in your shoulder, it is best to avoid this exercise as it may worsen the pain and cause further discomfort.
  • Shoulder instability: If you have a history of shoulder instability or dislocations, this exercise may not be suitable for you. It could put too much strain on the shoulder joint and increase the risk of injury.
  • Recent shoulder surgery: If you have had shoulder surgery, it is important to follow your doctor’s instructions and avoid this exercise until you have fully recovered.
  • Any other medical condition: If you have any other medical condition that affects your shoulder or upper body, it is best to consult with your doctor before attempting this exercise to ensure it is safe for you to do so.

    • 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 light weights and gradually increase as you become comfortable
  • Do not overextend or hyperextend your arms
  • Keep your shoulders relaxed and avoid shrugging
  • Do not jerk or swing the weights
  • Engage your core muscles to stabilize your body
  • Avoid locking your elbows
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional trainer before attempting the exercise.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Bursitis
  • Tendinitis
  • Frozen shoulder

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    Frequently asked questions

     

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