Sidelying Rhomboid pull back exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sidelying Rhomboid pull back )

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Name of exercise  AROM shld retract/depress sidelying
Other names of exercise Sidelying Rhomboid pull back
Description of exercise Sidelying Rhomboid pull back exercise is a strength training exercise that targets the muscles in the upper back, specifically the rhomboids. To perform this exercise, lie on your side with your knees bent and your top arm extended straight out in front of you. Place your bottom hand on your top shoulder and engage your core muscles. Then, pull your elbow back, squeezing your shoulder blades together and keeping your arm close to your body. Hold for a few seconds before slowly releasing back to the starting position. This exercise helps to improve posture, strengthen the upper back, and prevent shoulder injuries. It can be modified for different fitness levels by using resistance bands or weights.
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
  • Lie on side, involved side up.
  • Place pillows under head so head is in a neutral position.
  • Place pillows under arms so arms are positioned at side of face.
  • Pull shoulder blade back and down.
  • Hold relax and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Adduction
    Type of Action Retraction

    Benefits of exercise

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

  • Improved posture
  • Increased back strength
  • Reduced risk of back pain
  • Improved shoulder stability
  • Increased range of motion
  • Improved balance and coordination
  • Strengthened core muscles
  • Improved breathing patterns
  • Enhanced athletic performance
  • Reduced tension in the neck and 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

  • The Sidelying Rhomboid pull back exercise should be avoided if you have any pre-existing shoulder or back injuries, as it can put strain on these areas and worsen your condition. It is also not recommended for pregnant women, as the position can be uncomfortable and potentially harmful for the baby. If you experience any pain or discomfort during this exercise, stop immediately and consult with a medical professional. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it requires stability and control. It is always important to listen to your body and avoid any exercises that may cause harm or exacerbate existing conditions.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Do not let shoulder shrug toward ear.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injury
  • Frozen shoulder
  • Shoulder tendinitis
  • Bursitis
  • Thoracic outlet syndrome

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    Frequently asked questions

     

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