Outward upward shoulder stretch with Rotater exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Outward upward shoulder stretch with Rotater )

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Name of exercise  Stretch shld ER 90 abd w/Rotater
Other names of exercise Outward upward shoulder stretch with Rotater
Description of exercise The outward upward shoulder stretch with rotater exercise is a great way to improve shoulder mobility and flexibility. To perform this exercise, stand with your feet shoulder-width apart and your arms at your sides. Begin by raising your arms out to the sides, keeping them parallel to the ground. Then, continue to raise your arms upward, rotating them so your palms face the ceiling. Once your arms are fully extended, hold the stretch for a few seconds before slowly bringing your arms back down to your sides. This exercise targets the rotator cuff muscles, which are important for shoulder stability and range of motion. It can also help alleviate tension and tightness in the shoulders and upper back.
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 at 90 degrees out to side, elbow bent to 90.
  • Attach strap of Rotater around wrist as shown.
  • Hold other end of Rotater as shown, push upward, stretching shoulder outward.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Abduction, Elevation

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased flexibility
  • Reduced risk of shoulder injuries
  • Strengthened shoulder muscles
  • Improved posture
  • Increased range of motion
  • Enhanced sports performance
  • Reduced tension and tightness in shoulders
  • Improved circulation in shoulders
  • Reduced pain and discomfort in 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

  • Outward upward shoulder stretch with Rotater exercise should be avoided if you have any shoulder or neck injuries, such as a strained or torn rotator cuff, shoulder impingement, or frozen shoulder. It should also be avoided if you experience any pain or discomfort while performing the exercise. Additionally, if you have any history of shoulder or neck problems, it is best to consult with a doctor or physical therapist before attempting this exercise. It is important to listen to your body and avoid any movements that cause pain or discomfort to prevent further injury.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Use proper form and technique
  • Start with light weights and gradually increase intensity
  • Avoid jerking or sudden movements
  • Keep shoulders relaxed and avoid tension in neck and upper back
  • Do not overextend or force the stretch beyond your range of motion
  • Breathe deeply and evenly throughout the exercise
  • Stop immediately if you feel any pain or discomfort
  • Do not perform the exercise if you have any existing shoulder injuries or pain
  • Consult a professional trainer or doctor if you are unsure about the proper execution of the exercise.

    • Helpful in Diseases

  • Frozen shoulder
  • Shoulder impingement
  • Rotator cuff tear
  • Shoulder tendinitis
  • Shoulder bursitis

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    Frequently asked questions

     

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