Doorway single arm outside stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Doorway single arm outside stretch )

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Name of exercise  Stretch shld ER stand at doorway
Other names of exercise Doorway single arm outside stretch
Description of exercise The doorway single arm outside stretch exercise is a simple yet effective stretching movement that targets the chest, shoulders, and arms. To perform this exercise, stand facing a doorway with your feet shoulder-width apart. Place one hand on the door frame at shoulder height, with your elbow slightly bent. Slowly lean forward until you feel a stretch in your chest and shoulder. Hold this position for 10-15 seconds, then return to the starting position. Repeat on the other side. This exercise helps improve flexibility and range of motion in the upper body, making it a great warm-up or cool-down exercise for any workout routine.
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 at edge of doorway.
  • Begin with arm at side, elbow bent to 90 degrees.
  • Place hand of involved arm on door frame.
  • Slowly turn away from doorway until a gentle stretch is felt.
  • Hold 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, Extension, Elevation

    Benefits of exercise

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

  • Increased flexibility
  • Improved range of motion
  • Strengthened shoulder and back muscles
  • Improved posture
  • Reduced risk of injury
  • Improved balance and stability
  • Increased blood circulation
  • Improved athletic performance
  • Reduced muscle tension
  • Improved overall mobility

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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 Doorway single arm outside stretch exercise should be avoided if you have any shoulder or arm injuries or pain. It puts strain on the shoulder joint and can worsen any existing injuries. Additionally, if you have any issues with balance or stability, this exercise may not be suitable for you as it requires standing on one leg while reaching for the doorway. It is also not recommended for pregnant women or individuals with high blood pressure. If you experience any discomfort or pain while performing this exercise, stop immediately and consult a medical professional. It is always important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • 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 lighter weight or resistance band
  • Keep your core engaged throughout the exercise
  • Use a stable and secure doorway
  • Avoid overstretching or forcing the movement
  • Keep your arm and shoulder relaxed
  • Breathe deeply and maintain proper breathing technique
  • Stop immediately if you feel any pain or discomfort
  • Gradually increase the intensity and duration of the exercise
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Frozen shoulder
  • Tennis elbow
  • Golfer’s elbow
  • Bursitis
  • Thoracic outlet syndrome
  • Carpal tunnel syndrome
  • Neck pain
  • Upper back pain
  • Plantar fasciitis
  • Achilles tendinitis
  • Shin splints
  • IT band syndrome
  • Patellofemoral pain syndrome
  • Sciatica
  • Piriformis syndrome
  • Low back pain

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    Frequently asked questions

     

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