Stretch shld IR exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Stretch shld IR )

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Name of exercise  Stretch shld IR
Other names of exercise Stretch shld IR
Description of exercise Stretch shld IR (shoulder internal rotation) exercise is a simple yet effective movement that helps to improve the range of motion and flexibility of the shoulder joint. This exercise involves bringing the arm across the body, towards the opposite shoulder, with the elbow bent and the hand placed on the back. It targets the muscles in the back of the shoulder, specifically the rotator cuff muscles, which are responsible for internal rotation of the arm. By performing this exercise regularly, it can help to prevent shoulder injuries, improve posture, and increase shoulder mobility. It is often recommended for athletes, individuals with shoulder pain, and those recovering from shoulder surgery.
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 with child on their back, arm out to side and elbow bent to 90 degrees.
  • Place one hand on their chest to keep their trunk stable.
  • Gently grasp forearm and slowly rotate arm forward downward as shown until a gentle stretch is felt.
  • Hold and repeat.

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    Video Tutorial

    https://m.youtube.com/watch?v=qJTsvkChroA%26t=1m31s

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise Infant (Pedia)
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Circumduction, Abduction

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Reduced risk of injury
  • Better posture
  • Enhanced athletic performance
  • Increased blood flow
  • Improved muscle coordination
  • Reduced muscle tension
  • Improved balance
  • Enhanced muscle strength

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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 stretch shoulder internal rotation exercise should be avoided if there is any pain or discomfort in the shoulder joint or surrounding muscles. It should also be avoided if there is a history of shoulder dislocation or instability, as this exercise can put strain on the joint and potentially worsen these conditions. Additionally, individuals with rotator cuff injuries or impingement syndrome should avoid this exercise as it can aggravate these conditions. It is important to consult with a healthcare professional before performing this exercise, especially if there is any pre-existing shoulder injury or condition. If the exercise causes any pain or discomfort, it should be stopped immediately and medical advice should be sought.

    • 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
  • Do not overstretch the shoulder
  • Keep the movement slow and controlled
  • Avoid jerky movements
  • Stop if you feel any pain or discomfort
  • Use proper form and technique
  • Do not force the stretch beyond your comfort level
  • Breathe deeply and evenly throughout the exercise
  • Do not hold the stretch for too long
  • Consult a professional if you have any shoulder injuries or conditions.

    • Helpful in Diseases

  • Rotator cuff injury
  • Frozen shoulder
  • Shoulder impingement
  • Shoulder bursitis
  • Shoulder tendinitis
  • Shoulder arthritis
  • Shoulder dislocation
  • Shoulder instability
  • Shoulder sprain
  • Shoulder strain

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    Frequently asked questions

     

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