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

( Clasped shoulder stretch )

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Name of exercise  Stretch shld flx supine
Other names of exercise Clasped shoulder stretch
Description of exercise The clasped shoulder stretch exercise is a simple and effective way to improve flexibility and range of motion in the shoulders. To perform this exercise, stand with your feet shoulder-width apart and clasp your hands behind your back. Slowly raise your arms up and away from your body, keeping your elbows straight and your shoulders relaxed. Hold this position for 10-15 seconds, then release and repeat. This stretch helps to open up the chest and shoulders, relieve tension in the upper back, and improve posture. It can be done as part of a warm-up routine or as a cool-down after a workout. Regularly incorporating this stretch into your routine can help prevent shoulder injuries and improve overall shoulder mobility.
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
  • Lie on back.
  • Clasp fingers together.
  • Raise arms up, straightening the elbows.
  • Move arms over head until a gentle stretch is felt under the arms.
  • Hold and return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Latissimus Dorsi
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Abduction, Elevation, Reposition

    Benefits of exercise

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

  • Increased shoulder flexibility
  • Improved posture
  • Reduced tension in upper back and neck
  • Improved range of motion in shoulders
  • Strengthened shoulder muscles
  • Relief from shoulder pain
  • Improved circulation in shoulders
  • Reduced risk of shoulder injuries
  • Improved performance in sports and activities that involve shoulder movement
  • Reduced stress and tension in the body

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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 Clasped shoulder stretch exercise should be avoided if you have any shoulder injuries or pain. It is also not recommended for those with arthritis or any other joint conditions in the shoulders. If you have recently had surgery on your shoulders, it is best to avoid this exercise until you have fully recovered and have been cleared by your doctor. Additionally, if you experience any discomfort or pain while performing the exercise, it is important to stop immediately and consult with a healthcare professional. It is always important to listen to your body and avoid any exercises that may aggravate existing injuries or conditions.

    • Precautions

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

  • Avoid overstretching
  • Maintain proper form
  • Breathe deeply and evenly
  • Do not force the stretch
  • Stop if you feel pain
  • Keep your back straight
  • Engage your core muscles
  • Do not lock your elbows
  • Do not hunch your shoulders
  • Hold the stretch for a few seconds before releasing

    • Helpful in Diseases

  • Frozen shoulder
  • Shoulder pain
  • Rotator cuff injuries
  • Shoulder impingement
  • Bursitis
  • Tendinitis

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    Frequently asked questions

     

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