Double scap wing in 3 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double scap wing in 3 )

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Name of exercise  AROM shld retract bil stand w/arm abd
Other names of exercise Double scap wing in 3
Description of exercise Double scap wing is an exercise that focuses on strengthening the muscles in the upper back, specifically the scapular muscles. It involves lying face down on the ground with arms extended overhead and palms facing down. From this position, the individual will lift their arms off the ground, keeping them straight and squeezing their shoulder blades together. This movement resembles a bird flapping its wings, hence the name “double scap wing.” This exercise helps improve posture, shoulder stability, and overall upper body strength. It can also be modified by using light weights or resistance bands to increase the intensity. Double scap wing is commonly used in rehabilitation and fitness programs to target the often neglected muscles in the upper back.
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 from side, elbows bent to 90 degrees.
  • Squeeze shoulder blades together, moving arms backward.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Adduction
    Type of Action Retraction, Elevation, Depression

    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
  • Reduced risk of shoulder injuries
  • Enhanced scapular stability
  • Improved scapular control
  • Increased range of motion in the shoulders
  • Improved shoulder blade alignment
  • Better overall shoulder function
  • Improved performance in upper body exercises

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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

  • Double scap wing exercises should be avoided in the following situations:Shoulder injuries: If you have a pre-existing shoulder injury or pain, it is best to avoid double scap wing exercises. These exercises put a lot of strain on the shoulder joint and can worsen any existing injuries.
  • Lack of proper form: Double scap wing exercises require proper form and technique to be effective and safe. If you are not familiar with the correct form, it is best to avoid these exercises to prevent injury.
  • Weak core muscles: Double scap wing exercises require a strong core for stability and support. If you have weak core muscles, it is best to work on strengthening them before attempting these exercises.
  • Fatigue or exhaustion: These exercises can be physically demanding and should not be performed when you are feeling tired or exhausted. This can increase the risk of injury.
  • Recent surgery: If you have recently undergone any surgery, especially on your shoulders or upper back, it is best to avoid double scap wing exercises until you have fully recovered and have been cleared by your doctor.It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing conditions or 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 proper form and technique
  • Start with light weights and gradually increase as you get comfortable
  • Keep your shoulders relaxed and avoid shrugging
  • Engage your core and maintain a neutral spine
  • Avoid jerky movements and control the motion
  • Do not overextend your arms or shoulders
  • Keep your elbows slightly bent throughout the exercise
  • Avoid swinging or using momentum to lift the weights
  • Listen to your body and stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Shoulder impingement
  • Rotator cuff tears
  • Shoulder instability
  • Shoulder bursitis
  • Shoulder tendonitis
  • Frozen shoulder
  • Shoulder arthritis

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    Frequently asked questions

     

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