Shoulder chicken wing exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Shoulder chicken wing )

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Name of exercise  AROM shld retract elbows bent
Other names of exercise Shoulder chicken wing
Description of exercise Shoulder chicken wing exercise is a strength training exercise that primarily targets the deltoid muscles in the shoulders. It involves standing with feet shoulder-width apart, holding a dumbbell in each hand with arms bent at 90 degrees and elbows close to the sides. From this starting position, the arms are raised out to the sides, keeping the elbows bent and squeezing the shoulder blades together. This movement resembles a chicken flapping its wings, hence the name “chicken wing” exercise. This exercise helps to strengthen and define the shoulders, improve posture, and can also help alleviate shoulder pain and discomfort. It is a simple yet effective exercise that can be done with light weights for beginners or heavier weights for more advanced individuals.
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 hands against side of head, fingers curled, and elbows facing forward.
  • Palms should be turned inward.
  • Move elbows out to side until even with the shoulders.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Horizontal Abduction, Horizontal Adduction
    Type of Action Abduction, Flexion, Extension, Elevation

    Benefits of exercise

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

  • Increased shoulder strength
  • Improved shoulder stability
  • Better posture
  • Increased range of motion
  • Stronger rotator cuff muscles
  • Improved upper body muscle balance
  • Reduced risk of shoulder injuries
  • Improved athletic performance
  • Increased muscle definition
  • Improved shoulder mobility

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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 chicken wing exercise should be avoided if you have any existing shoulder injuries or pain, as it can aggravate the condition and cause further damage. It is also not recommended for individuals with weak or unstable shoulders, as it puts a lot of strain on the joint and can lead to injury. Additionally, if you have any issues with your rotator cuff or shoulder impingement, this exercise should be avoided as it can worsen these conditions. It is important to listen to your body and stop the exercise if you experience any discomfort or pain. Consulting with a medical professional before attempting this exercise is recommended, especially if you have a history of shoulder problems.

    • 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 light weights to avoid strain and injury
  • Keep your shoulders relaxed and avoid shrugging
  • Maintain proper form and technique throughout the exercise
  • Do not overextend your arms or shoulders
  • Avoid jerky or sudden movements
  • Listen to your body and stop if you experience any pain or discomfort
  • Do not hold your breath, remember to breathe properly
  • Use a mat or cushion to support your knees if needed
  • Gradually increase the intensity and weight as you get stronger.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Shoulder instability
  • Frozen shoulder
  • Shoulder bursitis
  • Tendinitis
  • Biceps tendinitis
  • Osteoarthritis of the shoulder
  • Rheumatoid arthritis of the shoulder
  • Shoulder dislocation
  • Shoulder fractures

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    Frequently asked questions

     

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