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

Behind back shoulder stretch w/club : How to do, Benefits, Side Effects, Uses, Precautions ( Behind back shoulder stretch w/club )

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Name of exercise  Stretch shld IR w/club
Other names of exercise Behind back shoulder stretch w/club
Description of exercise The behind back shoulder stretch with a club is a simple yet effective exercise that helps to improve flexibility and mobility in the shoulder muscles. To perform this exercise, stand with your feet shoulder-width apart and hold a club or broomstick with both hands behind your back. Slowly raise the club towards the ceiling while keeping your arms straight and your shoulders relaxed. Hold this position for a few seconds, then slowly lower the club back down. This exercise helps to stretch and strengthen the muscles in the back of the shoulders, promoting better posture and reducing the risk of injury. It can also help to alleviate tension and tightness in the shoulders, making it a great exercise for anyone who spends a lot of time sitting or working at a desk.
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 holding club in hands, one hand over and behind head and the other behind back near hips as shown.
  • Pull club upward until a gentle stretch is felt in shoulder of lower arm.
  • Return to start position.
  • Switch arms and repeat.

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    Video Tutorial

    EX3627/YTB/Link

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Abduction, Extension, Hyperextension

    Benefits of exercise

    EX3627/T1(ME/1)

  • Improved shoulder flexibility
  • Increased range of motion in shoulders
  • Reduced risk of shoulder injuries
  • Strengthened shoulder muscles
  • Improved posture
  • Relieved tension in upper back and shoulders
  • Improved shoulder mobility
  • Enhanced athletic performance
  • Improved shoulder stability
  • Increased blood flow to shoulder muscles

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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 with a club exercise should be avoided if you have any current or previous shoulder injuries or pain. It is also not recommended for individuals with limited range of motion in their shoulders or those who have recently had shoulder surgery. Additionally, if you experience any discomfort or pain during the exercise, you should stop immediately and consult a healthcare professional. It is important to listen to your body and not push through any pain or discomfort. If you are unsure about your ability to perform this exercise safely, it is best to consult with a certified personal trainer or physical therapist before attempting it.

    • Precautions

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

  • Warm-up before starting the exercise
  • Use a lightweight club
  • Keep your back straight
  • Engage your core muscles
  • Avoid jerky movements
  • Do not overextend your arms
  • Breathe deeply and evenly
  • Stop if you feel any pain or discomfort
  • Keep your shoulders relaxed
  • Maintain proper form throughout the exercise

    • Helpful in Diseases

  • shoulder pain
  • rotator cuff injuries
  • frozen shoulder
  • tendinitis
  • bursitis
  • osteoarthritis
  • rheumatoid arthritis

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    EX3627/FAQ/1

     

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