Inward 45 shoulder pull with Rotater elastic exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Inward 45 shoulder pull with Rotater elastic )

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Name of exercise  Resist shld IR arm at 45 w/Rotater
Other names of exercise Inward 45 shoulder pull with Rotater elastic
Description of exercise The Inward 45 shoulder pull with Rotater elastic exercise is a strengthening exercise that targets the muscles in the shoulders and upper back. To perform this exercise, you will need an elastic band or tubing and a stable anchor point. Begin by standing with your feet shoulder-width apart and holding the elastic band in both hands. Bring your arms up to a 45-degree angle from your sides, with your elbows bent at 90 degrees. Pull the band towards your chest, keeping your elbows close to your sides and squeezing your shoulder blades together. Slowly release back to the starting position. This exercise helps to improve shoulder stability and mobility, and can also be beneficial for those with rotator cuff injuries.
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
  • Place arm out to 45, elbow bent to 90.
  • Use elastic attachment of Rotater and hold in hand as shown.
  • Hold other end of Rotater firmly in place with other hand.
  • Pull inward against elastic.
  • Return and repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased strength in rotator cuff muscles
  • Enhanced posture
  • Reduced risk of shoulder injuries
  • Improved balance and stability
  • Increased range of motion
  • Improved shoulder stability
  • Better shoulder alignment
  • Improved shoulder joint function
  • 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

  • The Inward 45 shoulder pull with Rotater elastic exercise should be avoided if you have any existing shoulder injuries or pain. It is also not recommended for individuals with shoulder instability or weakness, as this exercise requires a high level of strength and stability in the shoulder joint. If you experience any discomfort or pain while performing this exercise, it is important to stop immediately and consult a medical professional. Additionally, this exercise should be avoided if you have recently had shoulder surgery or are recovering from a shoulder injury. It is always 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)

  • Use a light resistance band
  • Warm up properly before starting the exercise
  • Keep your shoulders relaxed and down throughout the movement
  • Maintain proper form and technique
  • Avoid jerky or sudden movements
  • Do not overstretch the band
  • Listen to your body and stop if you feel any pain or discomfort
  • Keep your core engaged for stability
  • Breathe evenly and do not hold your breath
  • Gradually increase the resistance as your strength improves.

    • Helpful in Diseases

  • Frozen shoulder
  • Rotator cuff injury
  • Shoulder impingement syndrome
  • Shoulder instability
  • Shoulder arthritis

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    Frequently asked questions

     

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