Elastic abducted rotation exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic abducted rotation )

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Name of exercise  Resist shld ER uni (arm abd) stand w/elastic
Other names of exercise Elastic abducted rotation
Description of exercise Elastic abducted rotation exercise is a stretching exercise that focuses on improving the range of motion and flexibility of the shoulder joint. It involves using an elastic band or resistance band to perform rotational movements in an abducted position, meaning with the arms raised out to the sides. This exercise targets the muscles in the shoulders and upper back, including the rotator cuff muscles, to improve strength and stability. It can also help to prevent and alleviate shoulder pain and injuries. The elastic band provides resistance, making the exercise more challenging and effective. It can be easily modified for different fitness levels and can be performed at home or in a gym setting.
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
  • Attach elastic to secure object as shown.
  • Grasp elastic in hand.
  • Position upper arm at 45 degrees, elbow bent to 90 degrees.
  • Rotate arm up and down through a small arc.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Abduction

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased range of motion
  • Strengthened rotator cuff muscles
  • Reduced risk of shoulder injuries
  • Improved posture
  • Enhanced athletic performance
  • Increased flexibility
  • Improved muscle coordination
  • Improved shoulder stability
  • Improved overall shoulder health

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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

  • Elastic abducted rotation exercises should be avoided if an individual has any pre-existing shoulder injuries or pain. These exercises involve rotating the arm while it is stretched out to the side, which can put strain on the shoulder joint and surrounding muscles. If an individual is experiencing any discomfort or pain during these exercises, they should stop immediately and consult a healthcare professional. Additionally, those with a history of shoulder dislocation, impingement syndrome, or rotator cuff tears should avoid these exercises as they can further aggravate these conditions. It is important to listen to your body and not push through pain or discomfort during any exercise, including elastic abducted rotation exercises. It is always best to consult with a healthcare professional before starting any new exercise routine.

    • 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 resistance and gradually increase
  • Avoid jerky or sudden movements
  • Keep the back straight and shoulders relaxed
  • Do not overstretch or force the movement
  • Breathe evenly throughout the exercise
  • Stop if you feel any pain or discomfort
  • Consult a doctor if you have any existing injuries or medical conditions
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • Frozen shoulder
  • Rotator cuff injury
  • Shoulder impingement syndrome
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder bursitis

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    Frequently asked questions

     

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