Elastic shoulder blade squeeze exercise : How to do, Benefits, Side Effects, Uses, Precautions

Elastic shoulder blade squeeze : How to do, Benefits, Side Effects, Uses, Precautions ( Elastic shoulder blade squeeze )

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Name of exercise  Resist shld retract bil w/elastic
Other names of exercise Elastic shoulder blade squeeze
Description of exercise Elastic shoulder blade squeeze exercise is a simple yet effective exercise that targets the muscles in the upper back and shoulders. To perform this exercise, you will need an elastic band or resistance band. Begin by standing or sitting with good posture and holding the band in front of you with both hands. Keep your arms straight and pull the band apart, squeezing your shoulder blades together. Hold this position for a few seconds and then release. Repeat for 10-12 repetitions. This exercise helps to improve posture, strengthen the upper back and shoulders, and reduce tension and stiffness in the neck and shoulders. It can be done as part of a warm-up or incorporated into a regular 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
  • Hold elastic in both hands with elbows bent and near sides.
  • Squeeze shoulder blades together, keeping elbows bent.
  • Return to start position and repeat.

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    Video Tutorial

    EX1453/YTB/Link

     

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

    Benefits of exercise

    EX1453/T1(ME/1)

  • Improved posture
  • Increased shoulder mobility
  • Strengthened back muscles
  • Reduced risk of shoulder injuries
  • Improved upper body stability
  • Increased blood flow to shoulder area
  • Reduced tension in neck and shoulders
  • Improved range of motion in shoulders
  • Enhanced shoulder blade control
  • Improved overall upper body strength

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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 elastic shoulder blade squeeze exercise should be avoided if you have any existing shoulder injuries or pain. It is also not recommended if you have any conditions that affect your range of motion or strength in your shoulders, such as frozen shoulder or rotator cuff tears. If you experience any discomfort or pain while performing the exercise, stop immediately and consult with a medical professional. Additionally, if you have recently had surgery on your shoulders or upper back, it is best to avoid this exercise until you have fully recovered and have been cleared by your doctor. It is important to listen to your body and avoid any exercises that may cause further injury or discomfort.

    • Precautions

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

  • Warm up before starting the exercise
  • Maintain proper form and technique
  • Do not force the movement
  • Do not overextend the shoulder blades
  • Keep the shoulders relaxed
  • Breathe evenly throughout the exercise
  • Do not hold your breath
  • Stop if you feel any pain or discomfort
  • Use a comfortable and stable surface
  • Consult a doctor if you have any underlying shoulder or back injuries.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Shoulder bursitis
  • Frozen shoulder
  • Shoulder arthritis

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    EX1453/FAQ/1

     

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