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

( Shoulder rollbacks )

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Name of exercise  AROM shld elev/retract bil (shld rolls)
Other names of exercise Shoulder rollbacks
Description of exercise Shoulder rollbacks are a simple yet effective exercise that targets the muscles in the shoulders and upper back. To perform this exercise, stand tall with your feet shoulder-width apart and arms relaxed at your sides. Slowly roll your shoulders back in a circular motion, squeezing your shoulder blades together at the top of the movement. Then, reverse the direction and roll your shoulders forward. This exercise helps to improve posture, increase shoulder mobility, and strengthen the muscles in the upper back. It can also help to alleviate tension and tightness in the shoulders and neck. Shoulder rollbacks can be done as a warm-up or as part of a regular workout routine.
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 or sit, raise shoulders upward toward ears, and roll backwards.
  • Return to start position.

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    Video Tutorial

     

    Body Part Neck, Chest, Shoulder
    Type of Muscles Cervical, Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing, Sitting
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Duction, Retraction, Circumduction, Extension

    Benefits of exercise

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

  • Improved posture
  • Increased shoulder mobility
  • Strengthened upper back muscles
  • Reduced risk of shoulder injuries
  • Improved shoulder stability
  • Increased range of motion
  • Improved overall upper body strength
  • Improved shoulder blade control
  • Reduced tension and stiffness in the neck and shoulders
  • Improved coordination and balance

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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 rollbacks are a popular exercise that involves rolling the shoulders in a circular motion. While this exercise can be beneficial for strengthening and stretching the shoulder muscles, there are certain situations where it should be avoided.Firstly, if you have a shoulder injury or pain, it is important to consult with a medical professional before attempting shoulder rollbacks. This exercise can put strain on the shoulder joint and aggravate existing injuries.Additionally, if you have any pre-existing conditions such as osteoporosis or arthritis, it is best to avoid shoulder rollbacks as they can put excessive stress on the bones and joints.Lastly, if you experience any discomfort or pain while performing shoulder rollbacks, it is important to stop immediately and seek guidance from a certified trainer or healthcare professional. It is always better to err on the side of caution and avoid any exercises that may cause harm to your body.

    • 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 a mat or soft surface to avoid injury
  • Maintain proper form and posture throughout the exercise
  • Start with light weights and gradually increase as you progress
  • Do not forcefully extend or rotate your shoulders beyond their natural range of motion
  • Keep your core engaged and avoid arching your back
  • Breathe properly and do not hold your breath
  • Stop if you feel any pain or discomfort
  • Do not rush through the exercise, perform it slowly and with control
  • Consult a professional if you have any pre-existing shoulder injuries or conditions.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tears
  • Shoulder bursitis
  • Frozen shoulder
  • Shoulder osteoarthritis
  • Shoulder tendinitis
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder separation
  • Shoulder labrum tear
  • Shoulder tendonitis
  • Shoulder strain
  • Shoulder sprain
  • Shoulder tendon rupture
  • Shoulder tendinopathy
  • Shoulder adhesive capsulitis

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    Frequently asked questions

     

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