Shoulder downward distraction exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Shoulder downward distraction )

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Name of exercise  Mob shld lat/inferior distract stand w/elastic
Other names of exercise Shoulder downward distraction
Description of exercise Shoulder downward distraction exercise is a stretching exercise that helps to improve the flexibility and mobility of the shoulders. It involves gently pulling the shoulders downward and away from the ears, which helps to release tension and tightness in the upper back and neck muscles. This exercise can be done standing or sitting, and can be modified to target specific areas of the shoulders, such as the front or back. It is often used as a warm-up or cool-down exercise for athletes or those with tight shoulders due to desk work or poor posture. Regular practice of this exercise can help to alleviate shoulder pain and improve overall shoulder function.
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
  • Attach elastic to secure object at shoulder level.
  • Stand with involved side to elastic.
  • Place elastic at upper arm.
  • Place a 5 pound weight at wrist.
  • Gently lean away, allowing elastic to pull shoulder joint for 10-20 seconds.
  • Lean back to release tension and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Abduction, Adduction
    Type of Action Abduction, Elevation, Depression

    Benefits of exercise

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

  • Increased shoulder mobility
  • Improved posture
  • Reduced tension in neck and shoulders
  • Strengthened rotator cuff muscles
  • Improved shoulder stability
  • Enhanced range of motion
  • Increased blood flow to shoulder area
  • Improved shoulder joint health
  • Reduced risk of injury
  • Improved overall upper body 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

  • Shoulder downward distraction exercise should be avoided if you have any current shoulder injuries or pain, as it could aggravate the condition and cause further damage. It should also be avoided if you have any neck or spine injuries, as the exercise involves putting pressure on the neck and spine. Additionally, if you have any conditions that affect your balance or coordination, it is best to avoid this exercise as it requires a certain level of stability and control. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing injuries or medical conditions.

    • 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 proper form and technique
  • Start with lighter weights and gradually increase as you become comfortable
  • Avoid overstretching or straining the shoulder joint
  • Do not push through any pain or discomfort
  • Keep the shoulders relaxed and avoid shrugging them
  • Engage the core muscles for stability
  • Avoid sudden or jerky movements
  • Use a stable and secure surface or equipment
  • Consult a professional if you have any pre-existing shoulder injuries or conditions

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Bursitis
  • Frozen shoulder
  • Shoulder osteoarthritis
  • Shoulder instability
  • Adhesive capsulitis

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    Frequently asked questions

     

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