Isometric shrug exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Isometric shrug )

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Name of exercise  Iso shld elev bil sitting
Other names of exercise Isometric shrug
Description of exercise The isometric shrug exercise is a strength-building exercise that targets the muscles in the upper back, shoulders, and neck. It involves standing with feet shoulder-width apart and holding a weight in each hand at arm’s length by the sides. The exercise is performed by elevating the shoulders towards the ears and holding the position for a few seconds before slowly lowering them back down. This constant tension on the muscles without any movement is what makes it an isometric exercise. It helps improve posture, strengthen the muscles in the upper body, and can also be beneficial for those with neck and shoulder pain. It is a simple yet effective exercise that can be done anywhere with just a pair of weights.
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
  • Sit in chair.
  • Grasp chair seat with both hands.
  • Keep elbows straight.
  • Try to lift shoulders upward.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise Static
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise __
    Type of Action Elevation, Depression, Retraction

    Benefits of exercise

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

  • Increased shoulder strength
  • Improved posture
  • Enhanced shoulder stability
  • Reduced risk of injury
  • Improved grip strength
  • Strengthened upper back muscles
  • Increased muscle definition
  • Improved shoulder mobility
  • Improved overall upper body strength
  • Can be done anywhere without equipment

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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 shrug exercise should be avoided if you have any preexisting neck or shoulder injuries, as it can put strain on these areas and worsen the condition. It should also be avoided if you have high blood pressure, as the increased tension in the neck and shoulder muscles can cause a sudden spike in blood pressure. Additionally, if you have any issues with your spine or posture, this exercise may not be suitable as it can put pressure on the vertebrae and aggravate any existing problems. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions.

    • 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

  • Neck pain
  • Shoulder pain
  • Tension headaches
  • Whiplash injuries
  • TMJ disorders
  • Fibromyalgia
  • Rotator cuff injuries
  • Cervical spondylosis

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    Frequently asked questions

     

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