Reverse knee bend shoulder exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Reverse knee bend shoulder )

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Name of exercise  AROM knee bend reverse shld lvl
Other names of exercise Reverse knee bend shoulder
Description of exercise Reverse knee bend shoulder exercise is a strength training exercise that targets the muscles in the shoulders, upper back, and core. To perform this exercise, you start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. Then, you bend your knees and lower your body into a squat position while simultaneously lifting your arms up and back, squeezing your shoulder blades together. You then return to the starting position by straightening your legs and lowering your arms back down to your sides. This exercise helps to improve shoulder stability, strengthen the upper body, and increase overall muscle strength.
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
  • Stand on right leg with arms at chest.
  • Reach left leg behind and to right and touch toe twice.
  • Bring left leg back up and lift arms to shoulder level.
  • Repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased range of motion
  • Strengthened shoulder muscles
  • Improved posture
  • Reduced risk of shoulder injuries
  • Improved balance and stability
  • Increased upper body strength
  • Improved functional movement
  • Improved athletic performance
  • 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

  • Reverse knee bend shoulder exercise should be avoided in the following situations:If you have a history of shoulder injuries or pain: This exercise puts a lot of strain on the shoulders and can worsen any existing injuries or pain.
  • If you have a shoulder impingement or rotator cuff tear: These conditions can be aggravated by the reverse knee bend shoulder exercise and should be avoided to prevent further damage.
  • If you have limited shoulder mobility: This exercise requires a good range of motion in the shoulders, so if you have limited mobility, it may be difficult to perform correctly and can cause discomfort.
  • If you experience sharp or intense pain during the exercise: This is a sign that something is wrong and you should stop immediately to avoid further injury.
  • If you are pregnant: During pregnancy, the body goes through many changes and it is important to avoid any exercises that could cause harm to you or your baby.Always consult with a doctor or physical therapist before trying any new exercises, especially if you have any pre-existing conditions or injuries. Safety should always be a top priority when it comes to exercise.

    • 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 stable and sturdy chair or bench for support
  • Keep your back straight and core engaged throughout the exercise
  • Do not arch your back or hunch your shoulders
  • Start with small movements and gradually increase the range of motion
  • Do not force the movement beyond your comfort level
  • Avoid locking your knees or elbows
  • Breathe in as you lower your arms and breathe out as you lift them up
  • Do not let your shoulders roll forward or back
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • arthritis
  • rotator cuff injury
  • frozen shoulder
  • shoulder impingement
  • shoulder bursitis

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    Frequently asked questions

     

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