Prone mid Trap extend 2 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone mid Trap extend 2 )

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Name of exercise  AROM shld retract bil prone (w/ER)
Other names of exercise Prone mid Trap extend 2
Description of exercise Prone mid trap extend 2 is an exercise that focuses on strengthening the muscles in the middle of the back, specifically the mid trapezius muscles. It is a variation of the traditional prone mid trap extend exercise, which is commonly used in physical therapy and rehabilitation settings.To perform this exercise, the individual lies face down on a mat with their arms extended overhead. They then engage their mid trap muscles to lift their arms and chest off the ground, while keeping their neck in a neutral position. The movement is slow and controlled, with a focus on squeezing the shoulder blades together at the top of the movement.This exercise helps to improve posture, shoulder stability, and upper back strength. It can also help to alleviate neck and shoulder pain caused by poor posture or muscle imbalances. Adding resistance, such as using light dumbbells or resistance bands, can increase the challenge and effectiveness of this exercise.
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
  • Lie face down, arms out from body at 90 degrees, elbows bent as shown.
  • Squeeze shoulder blades together.
  • Hold the squeeze and lift arms up slightly.
  • 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 Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion, Adduction, Horizontal Adduction
    Type of Action Extension, Retraction

    Benefits of exercise

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

  • Improved posture
  • Increased shoulder stability
  • Better range of motion
  • Stronger upper back muscles
  • Reduced risk of shoulder injuries
  • Improved shoulder blade control
  • Better scapular alignment
  • Enhanced shoulder mobility
  • Improved athletic performance
  • Increased shoulder strength

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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

  • Prone mid Trap extend 2 exercise should be avoided if you have any existing shoulder injuries or pain. This exercise puts a lot of strain on the shoulders and can worsen any existing conditions. It is also not recommended for individuals with weak or unstable shoulders, as it requires a significant amount of strength and stability to perform correctly.Additionally, if you have any lower back issues, it is best to avoid this exercise. The prone position puts pressure on the lower back, and the movement can aggravate any existing back problems.It is also not suitable for beginners or those who are new to strength training. This exercise requires proper form and technique to avoid injury, and it is best to have a trained professional guide you through it.Lastly, if you are pregnant, it is best to avoid this exercise. The prone position can be uncomfortable and potentially harmful for both the mother and the baby.In summary, if you have any shoulder or lower back issues, are new to strength training, or are pregnant, it is best to avoid the Prone mid Trap extend 2 exercise. It is always essential to listen to your body and avoid any exercises that may cause discomfort or pain.

    • 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
  • Use a mat or cushion to protect your knees
  • Keep your neck and spine in a neutral position
  • Engage your core muscles throughout the exercise
  • Avoid arching your back
  • Use a light weight to start and gradually increase as needed
  • Keep your shoulders relaxed and away from your ears
  • Do not hold your breath, remember to breathe evenly
  • Keep your elbows slightly bent
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Low back pain
  • Sciatica
  • Pelvic pain
  • Neck pain

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    Frequently asked questions

     

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