Behind back shoulder stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Behind back shoulder stretch )

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Name of exercise  Stretch shld IR w/towel
Other names of exercise Behind back shoulder stretch
Description of exercise The behind back shoulder stretch is a simple yet effective exercise that targets the muscles in the back of the shoulders. To perform this stretch, stand with your feet shoulder-width apart and your arms relaxed at your sides. Reach one arm across your body, placing your hand on the opposite shoulder. Use your other hand to gently pull your elbow towards your opposite shoulder until you feel a stretch in the back of your shoulder. Hold this position for 15-30 seconds, then switch arms. This exercise helps to improve flexibility and range of motion in the shoulders, and can also help to alleviate tension and tightness in the upper back.
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
  • Place involved arm behind back as far as possible.
  • Hold other arm over shoulder with towel as shown.
  • Grasp towel with involved arm.
  • Slowly pull upward with uninvolved arm until a gentle stretch is felt.
  • Hold, relax and repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Reduced tension in shoulders
  • Improved posture
  • Strengthened back muscles
  • Improved shoulder mobility
  • Improved athletic performance
  • Reduced risk of shoulder injuries
  • Improved circulation
  • Reduced neck and 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

  • The behind back shoulder stretch exercise is generally safe for most people to perform, but there are certain situations where it should be avoided. These include:Recent shoulder injury: If you have recently injured your shoulder or are experiencing any pain or discomfort in that area, it is best to avoid this exercise as it may aggravate your injury.
  • Limited range of motion: If you have limited range of motion in your shoulders, this exercise may be too difficult or uncomfortable to perform. It is important to listen to your body and not push yourself beyond your limits.
  • Pre-existing shoulder conditions: If you have any pre-existing shoulder conditions such as rotator cuff tears, frozen shoulder, or shoulder impingement, it is best to avoid this exercise as it may worsen your condition.
  • Neck or back problems: This exercise involves reaching behind your back, which may put strain on your neck and back. If you have any neck or back problems, it is best to skip this exercise or modify it to avoid any discomfort.
  • High blood pressure: This exercise may cause a sudden increase in blood pressure, so if you have high blood pressure or any heart conditions, it is best to avoid this exercise.In general, it is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing conditions or injuries. They can provide personalized recommendations and modifications to ensure your safety and prevent any potential harm.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Start with a light weight and gradually increase as you become more comfortable
  • Keep your back straight and shoulders relaxed throughout the exercise
  • Do not force the stretch beyond your range of motion
  • Breathe deeply and exhale as you stretch
  • Avoid jerky or sudden movements
  • Stop immediately if you experience any pain or discomfort
  • Hold the stretch for a few seconds before releasing
  • Do not arch your back or twist your torso while stretching
  • Consult a professional trainer if you are unsure about proper form or technique

    • Helpful in Diseases

  • Shoulder pain
  • Rotator cuff injuries
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Impingement syndrome

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    Frequently asked questions

     

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