Prone shoulder bent arm shoulder blade squeeze exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone shoulder bent arm shoulder blade squeeze )

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Name of exercise  AROM shld retract w/flx prone elbows bent
Other names of exercise Prone shoulder bent arm shoulder blade squeeze
Description of exercise The prone shoulder bent arm shoulder blade squeeze exercise is a simple yet effective movement that targets the muscles in the upper back and shoulders. To perform this exercise, start by lying face down on a mat or bench with your arms bent at the elbows and your palms facing up. From this position, squeeze your shoulder blades together, pulling your elbows towards your sides. Hold this position for a few seconds before slowly releasing and repeating. This exercise helps to improve posture, strengthen the muscles in the upper back, and alleviate tension in the shoulders. It can be done with or without weights and is suitable for all fitness levels.
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.
  • Place arms overhead with slightly bent elbows.
  • Place a towel roll under forehead.
  • Squeeze shoulder blades together and downward.
  • Lift arms upward, but not past shoulder level.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Flextion, Adduction
    Type of Action Retraction, Elevation, Depression

    Benefits of exercise

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

  • Improved posture
  • Increased shoulder stability
  • Strengthened upper back muscles
  • Improved shoulder mobility
  • Reduced risk of shoulder injuries
  • Enhanced scapular control
  • Improved shoulder blade alignment
  • Strengthened rotator cuff muscles
  • Improved shoulder range of motion
  • Increased shoulder muscle endurance

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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 prone shoulder bent arm shoulder blade squeeze exercise should be avoided if you have any shoulder injuries or pain. This exercise puts a lot of strain on the shoulders and can aggravate existing injuries or cause new ones. It is also not recommended for individuals with limited range of motion in their shoulders or those who have recently had shoulder surgery. Additionally, if you experience any discomfort or pain while performing this exercise, you should stop immediately and consult with a medical professional. It is important to listen to your body and avoid any exercises that may cause harm or 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 starting the exercise
  • Use a mat or soft surface to protect your knees and elbows
  • Keep your back straight and avoid arching it
  • Engage your core muscles throughout the exercise
  • Do not overextend your arms or shoulders
  • Breathe evenly and avoid holding your breath
  • Use a light weight or resistance band to avoid strain on your shoulders
  • Take breaks if you feel any discomfort or pain
  • Keep your neck relaxed and avoid straining it
  • Consult a professional if you have any pre-existing shoulder or back injuries.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Bursitis
  • Frozen shoulder (adhesive capsulitis)
  • Shoulder instability/dislocation
  • Shoulder arthritis
  • Thoracic outlet syndrome
  • Shoulder muscle strain/injury

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    Frequently asked questions

     

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