Arm up double shoulder blade squeeze exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Arm up double shoulder blade squeeze )

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Name of exercise  AROM shld retract w/arm elev
Other names of exercise Arm up double shoulder blade squeeze
Description of exercise The Arm up double shoulder blade squeeze exercise is a simple yet effective movement that targets the muscles in the upper back and shoulders. To perform this exercise, stand with your feet shoulder-width apart and your arms by your sides. Slowly raise both arms above your head, keeping them straight and parallel to each other. As you reach the top, squeeze your shoulder blades together, hold for a few seconds, and then release. This exercise helps to improve posture, strengthen the muscles in the upper back, and increase shoulder mobility. It can be done with or without weights and is a great addition to any upper body workout routine.
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 facing wall with arms overhead and slightly out to side.
  • Palms should face inward.
  • Pull shoulder blades together and downward.
  • Return to start position 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 Standing
    Difficulty Level Low
    Direction of Exercise Flextion, Adduction
    Type of Action Retraction, Depression, Abduction

    Benefits of exercise

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

  • Improved posture
  • Stronger upper back muscles
  • Increased shoulder mobility
  • Reduced risk of shoulder injuries
  • Improved balance and stability
  • Better overall upper body strength
  • Improved breathing and lung capacity
  • Reduced tension and pain in neck and shoulders
  • Improved athletic performance
  • Improved appearance of back muscles

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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 arm up double shoulder blade squeeze exercise should be avoided if you have any shoulder or neck injuries, as it can put strain on these areas and worsen the condition. It should also be avoided if you experience any pain or discomfort while performing the exercise. If you have any pre-existing medical conditions such as arthritis or osteoporosis, consult with your doctor before attempting this exercise. Pregnant women should also avoid this exercise as it may put pressure on the abdomen. Additionally, if you are a beginner or have weak upper body strength, it is best to avoid this exercise until you have built up enough strength and stability to perform it safely.

    • 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
  • Keep your back straight and shoulders relaxed
  • Avoid jerky or sudden movements
  • Do not arch your back
  • Engage your core muscles
  • Use a comfortable weight or resistance band
  • Keep your elbows close to your body
  • Do not lock your elbows
  • Breathe properly throughout the exercise
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Bursitis
  • Frozen shoulder
  • Shoulder arthritis
  • Shoulder instability
  • Thoracic outlet syndrome

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    Frequently asked questions

     

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