Sideways shoulder ladder walk exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sideways shoulder ladder walk )

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Name of exercise  AROM shld abd w/ladder
Other names of exercise Sideways shoulder ladder walk
Description of exercise The sideways shoulder ladder walk exercise is a dynamic movement that targets the shoulders, core, and legs. It involves moving sideways along a ladder-like structure while keeping the arms straight and lifting each shoulder alternately. This exercise helps to improve shoulder stability, mobility, and strength, as well as coordination and balance. It also engages the core muscles to maintain a stable and upright position while moving laterally. The lateral movement challenges the body in a different plane of motion, making it a great exercise for overall functional fitness. It can be modified to suit different fitness levels and can be incorporated into a full-body 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 sideways to shoulder ladder.
  • Place fingers on first level of ladder.
  • Walk fingers up ladder.
  • Walk back down ladder and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Abduction
    Type of Action Abduction, Elevation, Retraction, Depression, Extension

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased core stability
  • Strengthened shoulder muscles
  • Improved posture
  • Enhanced balance and coordination
  • Increased shoulder range of motion
  • Improved shoulder stability
  • Improved shoulder joint health
  • Increased upper body strength
  • Improved shoulder muscle endurance

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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 Sideways shoulder ladder walk exercise should be avoided if you have any shoulder injuries or pain, as it can aggravate these conditions. It should also be avoided if you have any balance issues or dizziness, as this exercise requires coordination and stability. Pregnant women should also avoid this exercise, as it puts pressure on the abdominal muscles and could potentially harm the baby. If you have any neck or spine injuries, it is best to avoid this exercise as well, as it involves twisting and turning of the upper body. It is always important to consult with a medical professional before starting any new exercise routine, especially if you have any pre-existing conditions.

    • Precautions

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

  • Avoid jerky movements
  • Keep the shoulders relaxed
  • Maintain proper form
  • Engage the core muscles
  • Do not arch the back
  • Keep the head and neck in a neutral position
  • Use a slow and controlled pace
  • Do not overextend the arms
  • Keep the elbows slightly bent
  • Use proper footwear

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Shoulder bursitis
  • Frozen shoulder
  • Shoulder instability
  • Shoulder arthritis
  • Thoracic outlet syndrome
  • Shoulder dislocation
  • Shoulder labrum tear
  • Shoulder muscle strain.

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    Frequently asked questions

     

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