Double backward 45 shoulder reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double backward 45 shoulder reach )

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Name of exercise  Func uni stance – bil bkwd 45 reach shld lvl
Other names of exercise Double backward 45 shoulder reach
Description of exercise The double backward 45 shoulder reach exercise is a strengthening and mobility exercise for the shoulders and upper back muscles. To perform this exercise, you will need a resistance band or dumbbells. Begin by standing with your feet shoulder-width apart and your arms at your sides. Hold the resistance band or dumbbells in each hand with your palms facing forward. Slowly raise your arms to a 45-degree angle behind your body, keeping your elbows straight and squeezing your shoulder blades together. Hold this position for a few seconds, then slowly lower your arms back to your sides. This exercise helps to improve posture, increase shoulder flexibility, and strengthen the muscles in the upper back, shoulders, and arms. It can be beneficial for athletes, office workers, and anyone looking to improve their overall shoulder health and range of motion.
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 on right leg with knee slightly bent with arms at sides.
  • Reach both arms backward to right at 45 degrees at shoulder level.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Diagonal
    Type of Action Extension, Retraction

    Benefits of exercise

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

  • Increased shoulder mobility
  • Improved posture
  • Strengthened upper back muscles
  • Enhanced shoulder stability
  • Improved range of motion in shoulders
  • Increased flexibility in shoulders
  • Reduced risk of shoulder injuries
  • Improved overall strength and coordination
  • Activates and tones muscles in the arms, chest, and back
  • Can be done anywhere with minimal equipment needed.

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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 Double backward 45 shoulder reach exercise should be avoided if you have any shoulder injuries or pain, as it can aggravate the condition. It is also not recommended for individuals with limited range of motion in their shoulders, as it may cause strain or discomfort. Pregnant women should also avoid this exercise, as it puts pressure on the abdominal muscles and may be unsafe for the baby. If you have any spinal issues, such as herniated discs or osteoporosis, it is best to avoid this exercise as well, as it can put strain on the spine. It is always important to consult with a doctor or physical therapist before attempting any new exercises, especially if you have any underlying health conditions.

    • 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
  • Maintain proper form and technique throughout
  • Start with a lighter weight and gradually increase as you become more comfortable with the movement
  • Keep your core engaged and your back straight
  • Avoid jerky or sudden movements
  • Do not arch your back excessively
  • Use a spotter if necessary
  • Do not push yourself beyond your limits
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional trainer for guidance and support.

    • Helpful in Diseases

  • Osteoarthritis
  • Rheumatoid arthritis
  • Tendinitis
  • Frozen shoulder
  • Rotator cuff injury
  • Shoulder impingement syndrome

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    Frequently asked questions

     

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