Shoulder step up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Shoulder step up )

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Name of exercise  AROM shld step ups
Other names of exercise Shoulder step up
Description of exercise Shoulder step up is a simple yet effective exercise that targets the muscles in the shoulders, upper back, and core. To perform this exercise, you will need a step or a sturdy elevated surface. Begin by standing facing the step with your feet hip-width apart. Hold a dumbbell in each hand at your sides, palms facing inwards. Step up onto the platform with your right foot, keeping your left foot on the ground. As you step up, raise your arms out to the sides until they are parallel to the ground. Lower your arms and step back down with your right foot. Repeat on the other side. This exercise helps to improve shoulder stability, strength, and posture. It can also be modified by increasing the weight of the dumbbells or adding a knee lift as you step up.
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
  • Begin in push-up position next to step.
  • Step up on step with one arm.
  • Continue stepping with other arm.
  • Step back down one arm at a time.
  • Repeat.

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    Video Tutorial

     

    Body Part Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Deltoid, Triceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Horizontal Abduction
    Type of Action Abduction, Elevation, Extension

    Benefits of exercise

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

  • Improved shoulder strength
  • Increased stability and balance
  • Engages core muscles
  • Targets multiple muscle groups
  • Can be modified for different levels of difficulty
  • Helps prevent shoulder injuries
  • Can be done with or without weights
  • Can be done anywhere with minimal equipment
  • Improves overall functional movement
  • Can be incorporated into a full body workout routine

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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

  • Shoulder step up exercise should be avoided if you have any shoulder injuries or pain, such as rotator cuff tears, shoulder impingement, or dislocated shoulder. It is also not recommended for individuals with weak or unstable shoulders, as this exercise can put a lot of strain on the shoulder joint. If you have any recent surgeries or medical conditions that affect your shoulders, it is best to consult with a doctor or physical therapist before attempting this exercise. Additionally, if you experience any discomfort or pain while performing the shoulder step up, stop immediately and consult with a professional. It is important to listen to your body and avoid any exercises that may cause further injury or discomfort.

    • Precautions

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

  • Warm up and stretch before starting the exercise
  • Use a stable step or platform
  • Keep your core engaged throughout the exercise
  • Keep your shoulders relaxed and away from your ears
  • Avoid locking your knees
  • Use proper form and technique
  • Start with a lower step and gradually increase the height
  • Do not use weights until you are comfortable with the movement
  • Listen to your body and stop if you experience pain
  • Slowly lower yourself down instead of dropping down quickly

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Osteoporosis
  • Hip pain
  • Lower back pain

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    Frequently asked questions

     

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