Isometric shoulder push back exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Isometric shoulder push back )

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Name of exercise  Iso shld ext w/self
Other names of exercise Isometric shoulder push back
Description of exercise The isometric shoulder push back exercise is a strengthening exercise that targets the muscles in the shoulders and upper back. It involves standing with the feet shoulder-width apart and the arms by the sides. The individual then pushes their shoulders back, squeezing the shoulder blades together and holding the position for a few seconds before releasing. This exercise helps improve posture, shoulder stability, and upper body strength. It can also help alleviate tension and pain in the shoulders and upper back. It is a low-impact exercise that can be done anywhere and is suitable for all fitness levels. Regularly incorporating this exercise into a workout routine can lead to improved posture and reduced risk of shoulder 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
  • Stand as shown with elbow bent.
  • With back of other hand, support and hold elbow.
  • Push backwards with involved arm, not allowing supporting hand to move.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Latissimus Dorsi, Deltoid
    Category of Exercise __
    Type of Exercise Static
    Body Position Standing, Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Retraction

    Benefits of exercise

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

  • Improved shoulder stability
  • Increased muscle strength
  • Reduced risk of injury
  • Improved posture
  • Increased range of motion
  • Improved athletic performance
  • Increased blood flow to the shoulders
  • Improved overall upper body strength
  • Can be done anywhere with no equipment
  • Can be modified for all fitness levels

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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 isometric shoulder push back exercise is generally safe for most people to perform, but there are certain situations where it should be avoided. Firstly, if you have a shoulder injury or any pain or discomfort in your shoulder, it is best to avoid this exercise as it may aggravate your condition. Additionally, if you have any underlying medical conditions such as arthritis or osteoporosis, you should consult with your doctor before attempting this exercise. Pregnant women should also avoid this exercise, as the added strain on the shoulder muscles may be harmful to the baby. Lastly, if you are new to exercising or have not been physically active for a long time, it is best to start with lighter exercises and gradually work your way up to more advanced exercises like the isometric shoulder push back.

    • Precautions

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

  • Do not hold breath.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Bursitis
  • Frozen shoulder
  • Shoulder arthritis
  • Shoulder instability
  • Shoulder dislocation

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    Frequently asked questions

     

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