Pulley downward distraction exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pulley downward distraction )

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Name of exercise  Mob shld lat/inferior distract stand w/pulley
Other names of exercise Pulley downward distraction
Description of exercise Pulley downward distraction exercise is a stretching exercise that helps to relieve tension and tightness in the upper body, particularly the neck and shoulders. It involves using a pulley system to gently pull the arms upward and away from the body, creating a distraction in the shoulder joint. This allows for increased space and mobility in the joint, reducing pain and discomfort. The exercise can also help improve posture and range of motion in the shoulders and neck. It is often used in physical therapy and rehabilitation programs for individuals with neck and shoulder injuries or chronic pain. Proper form and guidance from a trained professional is recommended when performing this exercise.
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 pulley to secure object at shoulder level.
  • Stand with involved side to pulley.
  • Place strap at upper arm.
  • Place a 5 pound weight at wrist.
  • Gently lean away, allowing pulley to pull shoulder joint for 10-20 seconds.
  • Lean back to release tension and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Abduction, Adduction
    Type of Action Abduction, Elevation, Depression

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased shoulder strength
  • Enhanced range of motion
  • Reduced risk of shoulder injuries
  • Improved posture
  • Strengthened upper back muscles
  • Improved grip strength
  • Increased blood flow to the shoulder joint
  • Improved stability and control
  • Can be modified for different fitness levels

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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 Pulley downward distraction exercise should be avoided if you have any existing shoulder or neck injuries, as it can put additional strain on these areas and worsen your condition. It should also be avoided if you experience any pain or discomfort while performing the exercise. Additionally, if you have a history of dislocated shoulders or any instability in your shoulder joints, this exercise should be avoided as it can further aggravate these issues. If you are unsure about whether this exercise is suitable for you, it is best to consult with a healthcare professional before attempting it.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use proper form and technique
  • Start with a light weight
  • Gradually increase weight and intensity
  • Keep shoulders relaxed
  • Engage core muscles
  • Avoid jerking or sudden movements
  • Use a secure and stable pulley system
  • Do not overextend or hyperextend the neck
  • Listen to your body and stop if you feel pain or discomfort
  • Consult a professional if you have any underlying medical conditions.

    • Helpful in Diseases

  • Cervical spondylosis
  • Cervical radiculopathy
  • Herniated disc
  • Whiplash
  • Neck strain
  • Cervical dystonia
  • Cervical stenosis
  • Cervical myelopathy
  • Cervical disc degeneration
  • Cervical osteoarthritis
  • Cervical disc bulge
  • Cervical nerve impingement
  • Cervical facet joint dysfunction

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    Frequently asked questions

     

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