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

( Shoulder ladder )

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Name of exercise  AROM shld ladder
Other names of exercise Shoulder ladder
Description of exercise Shoulder ladder exercise is a series of movements that help to improve the strength, flexibility, and mobility of the shoulder joint. It involves using a ladder-like structure with rungs at different levels to perform a variety of exercises. These exercises can include shoulder shrugs, arm circles, shoulder presses, and rows. The ladder allows for a full range of motion and can be adjusted to accommodate different levels of difficulty. This exercise is beneficial for individuals recovering from shoulder injuries, as well as for athletes looking to improve their shoulder strength and stability. It can also help to prevent shoulder pain and improve posture. Regular practice of shoulder ladder exercises can lead to improved shoulder function and overall upper body strength.
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 in chair,
  • Touch knees with hands.
  • Touch hips with hands.
  • Touch shoulders with hands.
  • Touch top of head with hands.
  • Lift arms above head.
  • Repeat in reverse order.

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    Video Tutorial

     

    Body Part Shoulder, Elbow & Wrist
    Type of Muscles Deltoid, Biceps, Triceps
    Category of Exercise Geriatrics
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Elevation, Depression, Retraction, Circumduction

    Benefits of exercise

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

  • Increase shoulder mobility
  • Improve posture
  • Strengthen shoulder muscles
  • Increase range of motion
  • Improve shoulder stability
  • Enhance upper body coordination
  • Reduce risk of shoulder injuries
  • Improve shoulder joint health
  • Increase blood flow to shoulder area
  • Improve 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

  • The shoulder ladder exercise should be avoided if you have any shoulder injuries or pain, as it can aggravate the condition and cause further damage. It should also be avoided if you have any pre-existing conditions such as rotator cuff tears, tendonitis, or bursitis. If you experience any discomfort or pain during the exercise, you should stop immediately and consult a healthcare professional. Additionally, if you have any recent surgery or have been advised by your doctor to avoid certain movements, it is best to avoid the shoulder ladder exercise. It is important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • 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 intensity
  • Avoid jerky movements
  • Keep your shoulders relaxed throughout the exercise
  • Do not arch your back
  • Engage your core muscles to support your spine
  • Do not hold your breath, remember to breathe
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional trainer for guidance and supervision.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Frozen shoulder
  • Shoulder bursitis
  • Shoulder tendinitis
  • Shoulder instability
  • Shoulder arthritis

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    Frequently asked questions

     

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