Rotater backward stretch at 90 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Rotater backward stretch at 90 )

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Name of exercise  Stretch shld IR at 90 w/Rotater
Other names of exercise Rotater backward stretch at 90
Description of exercise The Rotater backward stretch at 90 is an exercise that targets the muscles in the shoulders and upper back. To perform this exercise, start by standing with your arms extended out to your sides at a 90-degree angle. Then, rotate your arms backward, keeping them at the same angle, until you feel a stretch in your shoulders and upper back. Hold this position for a few seconds before returning to the starting position. This exercise helps improve flexibility and mobility in the shoulders, as well as strengthen the muscles in the upper back. It can also help alleviate tension and discomfort in these areas.
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
  • Begin with arm out to side at 90 degrees with wrist in Rotater strap as shown. Place other hand on handle of Rotater and push gently downward until a stretch is felt in shoulder.
  • Repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Extension, Reposition

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased range of motion
  • Reduced risk of shoulder injuries
  • Strengthened rotator cuff muscles
  • Improved posture
  • Increased muscle flexibility
  • Improved athletic performance
  • Reduced tension and stiffness in shoulders
  • Improved upper body strength
  • Improved shoulder stability

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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 Rotater backward stretch at 90 is a shoulder exercise that involves rotating the arm backward at a 90-degree angle. While this exercise can be beneficial for improving shoulder mobility and strength, there are certain situations where it should be avoided. Firstly, individuals with a history of shoulder injuries or pain should avoid this exercise, as it can put excess strain on the already weakened or injured muscles and joints. Additionally, those with shoulder impingement syndrome or rotator cuff tears should also avoid this exercise as it can worsen their condition.Furthermore, if you experience any discomfort or pain while performing this exercise, it is important to stop immediately and consult with a healthcare professional. It is also important to use proper form and technique while doing this exercise to avoid any potential injuries.Lastly, if you have any underlying medical conditions such as arthritis or osteoporosis, it is best to consult with a healthcare professional before attempting this exercise to ensure it is safe for you. Overall, it is important to listen to your body and avoid this exercise if it causes any 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 attempting the exercise
  • Use proper form and technique
  • Start with a lower resistance or weight
  • Avoid jerky or sudden movements
  • Engage core muscles to stabilize the spine
  • Keep shoulders relaxed and down
  • Do not overextend the arms or shoulders
  • Breathe deeply and evenly throughout the movement
  • Stop if you feel any pain or discomfort
  • Consult a professional trainer before attempting the exercise.

    • Helpful in Diseases

  • arthritis
  • back pain
  • sciatica
  • scoliosis
  • fibromyalgia
  • spinal stenosis
  • herniated disc
  • muscle strain
  • osteoporosis

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    Frequently asked questions

     

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