Shoulder joint stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Shoulder joint stretch )

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Name of exercise  Stretch shld capsule posterior w/knee
Other names of exercise Shoulder joint stretch
Description of exercise Shoulder joint stretch exercise is a simple and effective way to improve the flexibility and range of motion in your shoulders. It involves stretching the muscles and tendons surrounding the shoulder joint, which can become tight and stiff due to poor posture, repetitive movements, or injury. To perform this exercise, you can stand or sit with your back straight and your arms relaxed at your sides. Then, slowly raise your arms out to the sides and up above your head, feeling a gentle stretch in your shoulders. Hold this position for 10-15 seconds before slowly lowering your arms back down. Repeat this stretch a few times to help loosen and relax your shoulder muscles. Regularly incorporating shoulder joint stretch exercises into your routine can help prevent shoulder pain and improve your overall shoulder mobility.
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
  • Sit in chair.
  • Clasp hands together in front of one of your knees.
  • Gently lean back while pushing knee forward until a gentle pull is felt in the shoulder joints.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Abduction, Circumduction, Extension, Flexion, Hyperextension, Retraction

    Benefits of exercise

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

  • Improved range of motion
  • Increased flexibility
  • Reduced risk of injury
  • Better posture
  • Improved sports performance
  • Decreased tension and stiffness
  • Strengthened shoulder muscles
  • Improved blood circulation
  • Enhanced shoulder stability
  • Reduced shoulder pain

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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 Shoulder joint stretch exercise should be avoided if you have any pre-existing shoulder injuries or conditions such as rotator cuff tears, shoulder impingement, or dislocated shoulder. It should also be avoided if you experience any pain or discomfort during the exercise. If you have recently had shoulder surgery, it is important to consult with your doctor or physical therapist before attempting this exercise. Additionally, if you have any other medical conditions or limitations that may affect your ability to perform this exercise safely, it is best to avoid it. It is always important to listen to your body and stop any exercise that causes pain or discomfort.

    • 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
  • Do not force the stretch beyond your comfort level
  • Stop immediately if you feel any pain or discomfort
  • Do not overstretch the muscles
  • Avoid jerky or sudden movements
  • Breathe deeply and evenly throughout the exercise
  • Hold the stretch for the recommended amount of time
  • Do not perform the exercise if you have a shoulder injury
  • Consult a professional if you are unsure about the exercise.

    • Helpful in Diseases

  • frozen shoulder
  • rotator cuff injuries
  • shoulder impingement
  • bursitis
  • tendinitis
  • arthritis
  • shoulder instability
  • shoulder dislocation
  • shoulder strain
  • shoulder sprain

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    Frequently asked questions

     

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