Door upper back stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Door upper back stretch )

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Name of exercise  Stretch Rhomboids stand at door
Other names of exercise Door upper back stretch
Description of exercise The Door Upper Back Stretch exercise is a simple and effective way to stretch and relieve tension in the upper back muscles. To perform this exercise, stand facing an open door with your feet hip-width apart. Place your hands on the door frame at shoulder height with your palms facing forward. Slowly lean forward, keeping your arms straight, until you feel a stretch in your upper back and shoulders. Hold the stretch for 15-30 seconds, then slowly release. Repeat 2-3 times. This exercise helps to improve posture, alleviate back pain, and increase flexibility in the upper back. It can be done anytime and anywhere, making it a convenient stretch for those with busy schedules.
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
  • Hold onto door jamb or other rigid support with both hands.
  • Keep elbows straight and lean back as shown, until a gentle stretch is felt between shoulder blades.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Increased flexibility
  • Improved posture
  • Reduced tension in upper back muscles
  • Relief from upper back pain
  • Improved range of motion in shoulders
  • Strengthened upper back muscles
  • Improved circulation
  • Reduced risk of injury
  • Improved breathing
  • Improved overall back health

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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 Door upper back stretch exercise should be avoided if you are currently experiencing any pain or discomfort in your upper back or shoulders. It is also not recommended if you have any existing injuries or conditions such as a herniated disc, rotator cuff injury, or shoulder impingement. Additionally, if you have a history of shoulder or back problems, it is best to consult with a doctor or physical therapist before attempting this exercise. It is important to listen to your body and avoid any movements that cause pain or discomfort. If you are unsure about whether this exercise is safe for you, it is best to err on the side of caution and choose a different stretch or consult a professional for guidance.

    • Precautions

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

  • Warm up properly before doing the exercise
  • Use a stable and secure door frame
  • Keep your feet planted firmly on the ground
  • Engage your core muscles
  • Avoid arching your back
  • Do not overextend your arms
  • Use a towel or resistance band for support if needed
  • Breathe deeply and evenly throughout the exercise
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing back or shoulder injuries.

    • Helpful in Diseases

  • Upper back pain
  • Neck pain
  • Shoulder pain
  • Thoracic outlet syndrome
  • Tension headaches
  • Fibromyalgia
  • Scoliosis
  • Arthritis
  • Osteoporosis
  • Cervical radiculopathy

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    Frequently asked questions

     

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