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

( Shoulder pull )

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Name of exercise  Mob shld ant/inf distraction
Other names of exercise Shoulder pull
Description of exercise Shoulder pull down in chair exercise is a simple yet effective workout that targets the muscles in the shoulders, upper back, and arms. To perform this exercise, sit on a chair with your feet flat on the ground and your back straight. Hold onto the sides of the chair with your hands, palms facing inwards. Slowly pull your shoulder blades down and back, squeezing your shoulder muscles. Hold for a few seconds and then release. Repeat for several reps. This exercise helps improve posture, strengthen the shoulder muscles, and reduce tension in the upper body. It can be done anywhere, making it a convenient and beneficial exercise for overall upper body strength and mobility.
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.
  • Clasp hands together in front of one of your knees.
  • Gently lean back while pushing knee forward until a gentle pull is felt in the shoulder joints.

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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 Flextion
    Type of Action Abduction, Elevation, Retraction

    Benefits of exercise

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

  • Improved shoulder strength
  • Increased range of motion
  • Enhanced upper body stability
  • Improved posture
  • Reduced risk of shoulder injuries
  • Increased muscle definition in shoulders
  • Improved overall upper body strength
  • Increased flexibility in shoulders
  • Improved functional movement
  • Can be modified for all fitness levels

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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 pull down in chair exercise is a great way to strengthen your shoulder muscles and improve your upper body strength. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have any shoulder injuries or pain, it is important to consult with a healthcare professional before attempting this exercise. They may recommend modifications or alternative exercises to prevent further injury.Additionally, if you have any issues with your balance or stability, it may be best to avoid this exercise as it involves sitting on a chair and pulling down on resistance bands. This could increase the risk of falling or losing your balance.Lastly, if you are pregnant or have recently given birth, it is important to avoid any exercises that put strain on your abdominal muscles, and shoulder pull downs may do just that. It is best to consult with your doctor or a certified prenatal/postnatal fitness specialist for safe and appropriate exercises during this time.

    • 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 a light weight and gradually increase as you become comfortable
  • Keep your back straight and shoulders relaxed
  • Avoid jerky movements
  • Do not lock your elbows
  • Breathe properly throughout the exercise
  • Stop immediately if you experience any pain or discomfort
  • Use a chair with a stable base
  • Keep your feet firmly planted on the ground.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Rotator cuff injuries
  • Frozen shoulder
  • Shoulder impingement syndrome

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    Frequently asked questions

     

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