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

( Shoulder hyperextend stretch )

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Name of exercise  Stretch shld ext bil
Other names of exercise Shoulder hyperextend stretch
Description of exercise Shoulder hyperextend stretch is a simple and effective exercise that helps to improve flexibility and range of motion in the shoulder joint. To perform this stretch, stand with your feet shoulder-width apart and your arms by your sides. Slowly lift one arm straight up and behind your head, while keeping your elbow bent. Use your other hand to gently push your elbow further back, feeling a stretch in your shoulder. Hold for 10-15 seconds and then switch arms. This stretch can also be done while seated, by reaching one arm behind your back and using your other hand to gently pull your elbow towards your opposite shoulder. This exercise can help to alleviate tension and tightness in the shoulder muscles, promoting better posture and reducing the risk of injury.
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
  • Grasp hands behind back.
  • Move arms backward until stretch is felt across front of chest and shoulders.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Hyperextension, Extension, Abduction, Elevation, Reposition

    Benefits of exercise

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

  • Increased flexibility
  • Improved range of motion
  • Strengthened shoulder muscles
  • Improved posture
  • Reduced risk of injury
  • Improved athletic performance
  • Improved balance and coordination
  • Relieved tension and tightness in the shoulders
  • Improved blood circulation
  • Reduced stiffness and soreness in the shoulders

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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

  • It is important to avoid the Shoulder hyperextend stretch exercise if you have any current injuries or pain in your shoulders, neck, or upper back. This exercise puts a lot of strain on these areas and can exacerbate any existing issues. Additionally, if you have any conditions such as arthritis or osteoporosis, this stretch may not be suitable for you as it can put too much stress on your joints and bones. It is also not recommended for pregnant women or those with a history of shoulder dislocation. If you are unsure about whether this exercise is safe for you, it is best to consult with a healthcare professional before attempting it.

    • 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 stretch
  • Use proper form and technique
  • Start with a small range of motion and gradually increase as you become more flexible
  • Avoid jerky or sudden movements
  • Do not push beyond your limits or to the point of pain
  • Keep your core engaged and your shoulders relaxed
  • Breathe deeply and evenly throughout the stretch
  • Stop immediately if you feel any discomfort or pain
  • Do not perform the stretch if you have any shoulder injuries or pain
  • Consult a professional trainer or physical therapist for guidance and modifications.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Shoulder tendinitis
  • Frozen shoulder
  • Shoulder bursitis
  • Shoulder arthritis
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder separation
  • Shoulder labrum tear

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    Frequently asked questions

     

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