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

( Elastic shoulder shrugs )

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Name of exercise  Resist shld elev/retract bil w/elastic (shld rolls)
Other names of exercise Elastic shoulder shrugs
Description of exercise Elastic shoulder shrugs are a simple yet effective exercise that targets the muscles in the shoulders, upper back, and neck. It involves using an elastic band or resistance band to perform a shrugging motion, mimicking the movement of a traditional shoulder shrug with weights. This exercise helps to strengthen and tone the muscles in the upper body, improve posture, and increase range of motion in the shoulders. It is also a great way to alleviate tension and tightness in the neck and shoulders, making it a popular exercise for those who spend long hours sitting at a desk. Elastic shoulder shrugs can be easily modified for different fitness levels and can be done anywhere, making it a convenient addition to any 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
  • Stand, arms at sides.
  • Stand on elastic, holding elastic in hands.
  • Raise shoulders upward towards ears, and roll backwards.
  • Keep elbows straight.
  • Slowly return to start position.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased blood flow
  • Strengthened upper back muscles
  • Reduced tension in neck and shoulders
  • Improved posture
  • Enhanced range of motion
  • Increased flexibility
  • Improved shoulder stability
  • Reduced risk of shoulder injuries
  • 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

  • Elastic shoulder shrugs are a popular exercise that can help improve shoulder mobility and strengthen the muscles in the upper back and shoulders. However, there are some situations where it may be best to avoid this exercise:If you have a shoulder injury or pain: If you are experiencing any shoulder pain or have a shoulder injury, it is best to avoid this exercise. It could aggravate your injury or cause further discomfort.
  • If you have a neck injury or pain: Elastic shoulder shrugs involve movement of the neck and shoulders, so if you have a neck injury or pain, it may be best to avoid this exercise to prevent further strain on your neck muscles.
  • If you have a history of dislocated shoulders: If you have a history of shoulder dislocations, it is important to consult with a healthcare professional before attempting this exercise. They can help determine if it is safe for you to perform and provide modifications if needed.
  • If you have limited range of motion in your shoulders: If you have limited range of motion in your shoulders, it may be best to avoid elastic shoulder shrugs as they require a full range of motion and could cause discomfort or strain.
  • If you are pregnant: Pregnant women should avoid strenuous exercises that involve heavy lifting, including elastic shoulder shrugs. It is important to consult with a healthcare professional before starting any new exercise routine during pregnancy.In summary, if you have any pre-existing injuries or conditions that could be aggravated by elastic shoulder shrugs, it is best to avoid this exercise and consult with a healthcare professional for alternative exercises or modifications. It is always important to listen to your body and avoid any movements that cause pain or discomfort.

    • Precautions

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

  • Use proper form and technique
  • Start with light weights and gradually increase
  • Keep your shoulders relaxed
  • Avoid shrugging too high
  • Do not lock your elbows
  • Breathe properly throughout the exercise
  • Do not swing your arms
  • Stop if you feel any pain or discomfort
  • Keep your neck and spine in a neutral position
  • Use a resistance band appropriate for your strength level

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Frozen shoulder
  • Bursitis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder strain or sprain
  • Shoulder tendon tear
  • 1Shoulder muscle weakness
  • 1
  • Thoracic outlet syndrome
  • 1
  • Cervical radiculopathy
  • 1
  • Whiplash injury
  • 1
  • Shoulder pain or stiffness due to poor posture or overuse.

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    Frequently asked questions

     

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