Shoulder behind back stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Shoulder behind back stretch )

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Name of exercise  Stretch shld IR self
Other names of exercise Shoulder behind back stretch
Description of exercise Shoulder behind back stretch is a simple yet effective exercise that helps to improve flexibility and range of motion in the shoulders. It involves standing with your arms behind your back and interlocking your fingers, then gently pulling your shoulders back and down, creating a stretch in the front of the shoulders and chest. This exercise can also be done using a resistance band or towel for a deeper stretch. It helps to alleviate tension and tightness in the shoulders, improve posture, and prevent shoulder injuries. It can be done as part of a warm-up routine or as a cool-down stretch after a workout. Regularly incorporating this exercise into your fitness routine can lead to stronger and more mobile shoulders.
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
  • Sit or stand with hand behind back.
  • Grasp wrist with other hand as shown.
  • Gently pull arm across back.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion, Rotation
    Type of Action Retraction, Depression, Abduction

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Reduced risk of shoulder injuries
  • Better posture
  • Strengthened shoulder muscles
  • Improved upper body strength
  • Reduced tension and tightness in the shoulders
  • Improved circulation
  • Reduced shoulder and neck pain
  • 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

  • The shoulder behind back stretch exercise should be avoided if you have any current or previous shoulder injuries or pain. It should also be avoided if you have any conditions that affect your shoulder joint, such as arthritis or rotator cuff tears. Additionally, if you experience any discomfort or pain during the exercise, you should stop immediately and consult with a healthcare professional.This exercise should also be avoided if you have any limitations in your range of motion or if you are pregnant. It is important to listen to your body and not push yourself beyond your limits. If you have any doubts about whether this exercise is safe for you, it is best to consult with a physical therapist or doctor before attempting it. Remember to always warm up before stretching and to stop if you experience any pain or discomfort.

    • Precautions

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

  • Warm up before attempting the stretch
  • Start with a lighter weight or resistance band
  • Keep shoulders relaxed and avoid shrugging
  • Engage core muscles to support the spine
  • Avoid overstretching or pushing beyond your limits
  • Breathe deeply and evenly throughout the stretch
  • Keep the neck and head aligned with the spine
  • Use proper form and technique to prevent injury
  • Stop if you experience any pain or discomfort
  • Consult a professional trainer or physical therapist for guidance.

    • Helpful in Diseases

  • Shoulder pain
  • Back pain
  • Neck pain
  • Rotator cuff injury
  • Frozen shoulder
  • Tendinitis
  • Bursitis
  • Arthritis
  • Shoulder impingement
  • Thoracic outlet syndrome
  • Cervical radiculopathy

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    Frequently asked questions

     

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