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

( Kneeling shoulder blade squeeze )

View Report

–

Name of exercise  AROM shld retract/depress kneel
Other names of exercise Kneeling shoulder blade squeeze
Description of exercise The kneeling shoulder blade squeeze exercise is a simple yet effective movement that targets the muscles in the upper back and shoulders. To perform this exercise, start by kneeling on the floor with your hands placed on your thighs. Keep your back straight and your shoulders relaxed. Slowly squeeze your shoulder blades together, bringing them towards your spine. Hold this position for a few seconds, then release. Repeat for several repetitions, focusing on keeping your shoulders down and your back straight throughout the movement. This exercise helps improve posture, strengthen the upper back muscles, and relieve tension in the shoulders. It can be done anywhere and is a great addition to any 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
  • Begin kneeling on heels as shown with both arms extended, forehead on floor.
  • Move shoulder blades down and slightly inward.
  • Relax and repeat.

    • –

    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius, Latissimus Dorsi, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Adduction
    Type of Action Retraction, Depression, Elevation, Reposition

    Benefits of exercise

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

  • Improved posture
  • Strengthened shoulder muscles
  • Increased range of motion in shoulders
  • Reduced risk of shoulder injuries
  • Improved back strength
  • Enhanced core stability
  • Improved shoulder stability
  • Better balance and coordination
  • Improved overall upper body strength
  • Reduced tension and pain in neck and shoulders

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The kneeling shoulder blade squeeze exercise should be avoided if you have any existing shoulder or neck injuries, as it can put strain on these areas. It is also not recommended for individuals with low back pain, as the kneeling position can aggravate this condition. If you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult with a medical professional. Additionally, if you have any balance or stability issues, it is best to avoid this exercise as it requires kneeling on the ground. It is always important to listen to your body and avoid any exercises that may worsen any pre-existing conditions.

    • Precautions

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

  • Do not move shoulder blades together.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Scapular winging
  • Thoracic outlet syndrome
  • Shoulder instability
  • Shoulder arthritis
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Shoulder dislocation
  • Shoulder separation
  • Shoulder sprain
  • Shoulder strain
  • Shoulder tendinopathy
  • Shoulder muscle weakness
  • Postural imbalances
  • Neck pain
  • Upper back pain
  • Shoulder pain
  • Shoulder stiffness
  • Shoulder tightness

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleChair kneel exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleHeel to tall kneel exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR