Bent finger shoulder circles exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bent finger shoulder circles )

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Name of exercise  AROM shld circum bil w/bent fingers
Other names of exercise Bent finger shoulder circles
Description of exercise Bent finger shoulder circles is a simple exercise that helps improve shoulder mobility and flexibility. To perform this exercise, stand with feet shoulder-width apart and arms relaxed at your sides. Bend your elbows to a 90-degree angle and make fists with your hands. Keeping your fists closed, rotate your shoulders in a circular motion, first forward and then backward. Focus on keeping your shoulders relaxed and using the full range of motion. This exercise can help alleviate tension and stiffness in the shoulders, and is often recommended for those who spend long hours sitting or working at a desk. It can also be beneficial for athletes and those recovering from shoulder injuries.
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 with arms out to sides, parallel to floor.
  • Curl fingers as if holding a golf club, palms up.
  • Squeeze shoulder blades together and rotate arms in a circular motion forward and rotate palms down.
  • Repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Flexion, Circumduction, Extension, Abduction, Elevation, Supination, Retraction, Depression

    Benefits of exercise

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

  • Improved shoulder flexibility
  • Increased range of motion
  • Strengthened shoulder muscles
  • Improved posture
  • Reduced risk of shoulder injuries
  • Improved circulation and blood flow
  • Better shoulder stability
  • Improved shoulder joint mobility
  • Reduced tension and stiffness in shoulders
  • Improved overall upper body 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

  • Bent finger shoulder circles should be avoided if you are experiencing any pain or discomfort in your shoulder, neck, or hand. This exercise puts strain on these areas and can worsen any existing injuries or conditions. It is also not recommended if you have recently had shoulder surgery or if you have a history of shoulder dislocation. Additionally, if you have any instability or weakness in your shoulder, this exercise may not be suitable for you as it requires a certain level of strength and stability to perform safely. It is always best to consult with a healthcare professional before attempting any new exercise, especially if you have a history of shoulder or hand injuries.

    • 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 light weights or resistance bands to avoid strain
  • Keep the shoulders relaxed and away from the ears
  • Engage the core muscles to maintain stability
  • Avoid jerky or sudden movements
  • Do not push through pain or discomfort
  • Keep the elbows slightly bent to avoid strain on the joints
  • Do not rotate the shoulders too far back or forward
  • Maintain proper posture throughout the exercise
  • Stop immediately if you feel any sharp pain or discomfort.

    • Helpful in Diseases

  • Arthritis
  • Tendinitis
  • Bursitis
  • Frozen shoulder
  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Shoulder instability

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    Frequently asked questions

     

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