Elastic shoulder pull out cross exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic shoulder pull out cross )

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Name of exercise  Resist shld horiz abd uni w/elastic
Other names of exercise Elastic shoulder pull out cross
Description of exercise Elastic shoulder pull out cross exercise is a dynamic movement that targets the muscles in the shoulders and upper back. It involves using an elastic band or resistance band to perform a pulling motion, similar to a cross-body cable pull. To do this exercise, stand with your feet shoulder-width apart and hold the elastic band in both hands. Begin by pulling the band across your body, keeping your arms straight and squeezing your shoulder blades together. Then, slowly release the tension and return to the starting position. This exercise helps to improve shoulder stability, strengthen the muscles in the upper back, and can also benefit posture and overall shoulder mobility.
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 at shoulder level.
  • Grasp elastic with hand, as shown.
  • Pull arm outward, keeping elbow straight.
  • Do not twist at waist.
  • Slowly return to start position and repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=NTBOHqdVdII%26pp=ygUMI3JvdGF0b3JiYW5k

     

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

    Benefits of exercise

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

  • Improved shoulder flexibility
  • Increased range of motion
  • Strengthened shoulder muscles
  • Improved posture
  • Reduced risk of shoulder injuries
  • Improved upper body strength
  • Improved coordination and balance
  • Increased blood flow to the shoulders
  • Improved overall athletic performance
  • Reduced tension and tightness in the shoulders

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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 shoulder pull out cross exercise is a great way to strengthen your shoulders and improve your overall upper body strength. However, there are certain situations where it is best to avoid this exercise. Firstly, if you have any shoulder injuries or pain, it is important to consult with a doctor or physical therapist before attempting this exercise. This is because the elastic resistance may aggravate your injury and hinder your recovery process. Additionally, if you have any pre-existing conditions such as arthritis or osteoporosis, it is best to avoid this exercise as it puts a lot of strain on the shoulders and may cause further damage. Furthermore, if you are a beginner or have not properly warmed up your shoulders, it is best to avoid this exercise as the elastic resistance can be quite intense and may lead to injury. In summary, it is important to listen to your body and consult with a professional before attempting the elastic shoulder pull out cross exercise to avoid any potential injury or aggravation of existing 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 starting the exercise
  • Use proper form and technique
  • Start with lighter weights and gradually increase as you become comfortable
  • Avoid jerky or sudden movements
  • Do not overextend or hyperextend your shoulders
  • Keep your shoulders relaxed and avoid tensing up
  • Do not hold your breath, remember to breathe properly
  • Take breaks if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing shoulder injuries
  • Do not push yourself too hard, listen to your body and know your limits

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Frozen shoulder
  • Bicep tendinitis
  • Shoulder instability
  • Shoulder arthritis

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    Frequently asked questions

     

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