Prone shoulder blade squeeze exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone shoulder blade squeeze )

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Name of exercise  AROM shld retract/depress prone
Other names of exercise Prone shoulder blade squeeze
Description of exercise The prone shoulder blade squeeze exercise is a simple and effective way to improve the strength and stability of the muscles in your upper back. To perform this exercise, lie face down on a flat surface with your arms extended above your head. Slowly squeeze your shoulder blades together, focusing on using the muscles between your shoulder blades. Hold the squeeze for a few seconds, then release and repeat for several repetitions. This exercise helps to improve posture, reduce neck and shoulder tension, and can also help with shoulder injuries. It is important to maintain proper form and avoid arching your back during 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
  • Lie face down.
  • Place arms overhead with slightly bent elbows.
  • Place a towel roll under forehead.
  • Squeeze shoulder blades together and downward.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise 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 shoulder stability
  • Strengthened upper back muscles
  • Improved shoulder mobility
  • Reduced risk of shoulder injuries
  • Improved breathing
  • Reduced neck and shoulder tension
  • Improved performance in sports and daily activities
  • Improved appearance of back muscles
  • Can be done anywhere with no equipment needed

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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 prone shoulder blade squeeze exercise should be avoided if you have any current or past shoulder injuries, pain, or discomfort. It is also not recommended for individuals with any spinal conditions or disorders, such as scoliosis or herniated discs. If you experience any pain or discomfort while performing the exercise, 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. It is important to listen to your body and avoid any exercises that may worsen existing conditions or cause new injuries.

    • 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
  • Use a mat or towel for comfort and support
  • Do not arch your back excessively
  • Avoid jerky or sudden movements
  • Breathe steadily and do not hold your breath
  • Do not strain your neck or shoulders
  • Start with light weights and gradually increase as you progress
  • Stop immediately if you experience any pain or discomfort
  • Consult a professional trainer if you are new to the exercise

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Bursitis
  • Frozen shoulder
  • Thoracic outlet syndrome
  • Postural kyphosis
  • Scoliosis
  • Cervical radiculopathy
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Myofascial pain syndrome
  • Tension headaches
  • Neck and shoulder tension
  • Stress-related muscle tension
  • General shoulder and neck stiffness and pain

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    Frequently asked questions

     

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