Overhead scap wing in exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Overhead scap wing in )

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Name of exercise  AROM shld retract bil stand arms overhead
Other names of exercise Overhead scap wing in
Description of exercise An overhead scap wing exercise is a strengthening exercise that targets the muscles in the upper back and shoulders. It involves lifting the arms overhead and squeezing the shoulder blades together, as if trying to touch them. This movement helps to improve posture, strengthen the muscles that support the spine, and increase shoulder mobility. It can be done with or without weights, making it accessible for people of all fitness levels. The overhead scap wing exercise is often used in rehabilitation programs for shoulder injuries and is also beneficial for athletes looking to improve their upper body strength and performance. Regular practice of this exercise can lead to improved posture, reduced risk of shoulder injuries, and increased upper body strength.
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 with arms overhead, elbows slightly bent.
  • Squeeze shoulder blades together.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Adduction
    Type of Action Abduction, Elevation, Retraction, Depression, Supination

    Benefits of exercise

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

  • Improved shoulder stability
  • Increased range of motion
  • Strengthened upper back muscles
  • Improved posture
  • Reduced risk of shoulder injuries
  • Improved shoulder blade control
  • Increased strength in overhead movements
  • Improved shoulder mobility
  • Enhanced overall upper body strength
  • Improved athletic performance

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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

  • Overhead scap wing exercises should be avoided if you have any shoulder or neck injuries or pain. These exercises put a lot of strain on the shoulder joint and can worsen any existing injuries or conditions. They should also be avoided if you have limited mobility in your shoulders or if you experience any discomfort or pain while performing them. It is important to listen to your body and not push through any pain or discomfort while doing these exercises. If you are unsure about whether or not you should do overhead scap wing exercises, it is best to consult with a healthcare professional for guidance.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Keep your shoulders relaxed and down throughout the movement
  • Engage your core muscles to maintain proper form
  • Do not arch your back or hunch your shoulders
  • Use light weights or resistance bands to avoid strain
  • Keep your elbows slightly bent to reduce stress on your joints
  • Avoid jerky or sudden movements
  • Do not force your arms to go beyond your range of motion
  • Breathe steadily and evenly throughout the exercise
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Bursitis
  • Frozen shoulder
  • Thoracic outlet syndrome
  • Cervical radiculopathy
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Scoliosis
  • Kyphosis

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    Frequently asked questions

     

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