Rotater backward 45 stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Rotater backward 45 stretch )

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Name of exercise  Stretch shld IR 45 w/Rotater
Other names of exercise Rotater backward 45 stretch
Description of exercise The Rotater backward 45 stretch is an exercise that targets the muscles in the shoulders and upper back. To perform this stretch, stand with your feet shoulder-width apart and your arms at your sides. Begin by rotating your shoulders backward in a circular motion, keeping your arms straight and your palms facing down. As you continue the rotation, lift your arms up and back until they are at a 45-degree angle from your body. Hold this position for a few seconds, feeling a stretch in your shoulders and upper back. Slowly lower your arms back down to your sides and repeat for several repetitions. This exercise can help improve flexibility and range of motion in the shoulders, as well as relieve tension and tightness in the upper back muscles.
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 arm out to side at 45 degrees with wrist in Rotater strap as shown. Place other hand on handle of Rotater and push gently downward until a stretch is felt in shoulder.
  • Repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=hd5TY9c1dLE%26pp=ygUKI3JvdGF0b3JmZg%253D%253D

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion, Retraction, Abduction, Elevation

    Benefits of exercise

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

  • Increased shoulder mobility
  • Improved posture
  • Reduced risk of shoulder injuries
  • Increased range of motion
  • Strengthened rotator cuff muscles
  • Improved shoulder stability
  • Reduced shoulder pain
  • Improved athletic performance
  • Increased blood flow to shoulder muscles
  • Improved flexibility

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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 Rotater backward 45 stretch exercise should be avoided if you have any pre-existing shoulder injuries or pain. This exercise involves rotating the shoulder joint, which can put strain on the muscles and tendons in the shoulder. It should also be avoided if you have any current shoulder inflammation or if you have recently undergone shoulder surgery. Additionally, if you experience any discomfort or pain during the exercise, it is important to stop and seek medical advice. It is also not recommended for individuals with limited range of motion in their shoulders or those who are pregnant. It is always important to listen to your body and avoid any exercises that may cause harm or exacerbate existing conditions.

    • 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 a mat or soft surface to avoid injury
  • Keep your back straight and core engaged
  • Start with small movements and gradually increase the range of motion
  • Avoid jerky or sudden movements
  • Do not overextend your arms or shoulders
  • Breathe deeply and evenly throughout the exercise
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional trainer if you have any pre-existing injuries or conditions
  • Always listen to your body and do not push yourself beyond your limits.

    • Helpful in Diseases

  • Arthritis
  • Back pain
  • Herniated disc
  • Sciatica
  • Scoliosis

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    Frequently asked questions

     

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