Single backward shoulder lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single backward shoulder lift )

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Name of exercise  AROM shld ext uni
Other names of exercise Single backward shoulder lift
Description of exercise The single backward shoulder lift exercise is a strength training exercise that targets the muscles in the back, specifically the shoulders. It involves lying face down on a mat with the arms extended overhead and lifting the chest and arms off the ground, using the muscles in the back to pull the shoulders back and down. This exercise helps improve posture, strengthen the upper back and shoulders, and can also help alleviate back pain. It is a challenging exercise that requires proper form and control to avoid strain on the neck and lower back. It can be modified by using lighter weights or by performing the movement without 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
  • Stand with arm at side.
  • Extend arm backward, keeping elbow straight.
  • Return and repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=VF9Ex5q0Jfo%26pp=ygUJI2JyYXZhZml0

     

    Body Part Shoulder
    Type of Muscles Latissimus Dorsi, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Elevation, Hyperextension, Reposition

    Benefits of exercise

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

  • Increased upper body strength
  • Improved shoulder stability
  • Targeted shoulder muscle development
  • Enhanced shoulder mobility
  • Improved posture
  • Increased range of motion
  • Improved balance and coordination
  • Strengthened core muscles
  • Reduced risk of shoulder injuries
  • Improved overall athletic performance

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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

  • Single backward shoulder lift exercise should be avoided if you have any shoulder injuries or pain, as it can aggravate the condition and cause further damage. It is also not recommended for individuals with a history of shoulder dislocations or instability. If you are experiencing any neck or back pain, this exercise should also be avoided as it puts strain on those areas. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it requires a certain level of stability and control. It is always important to listen to your body and consult with a healthcare professional before attempting any new exercises, especially if you have any pre-existing conditions or injuries.

    • 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 spotter or trainer for safety
  • Start with a light weight and gradually increase as you become comfortable
  • Keep your back straight and core engaged throughout the movement
  • Avoid jerky or sudden movements
  • Keep your arms close to your body and avoid swinging them
  • Do not lock your elbows at the top of the movement
  • Use a controlled and slow tempo
  • Do not hold your breath, remember to breathe
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Shoulder instability
  • Frozen shoulder
  • Shoulder arthritis

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    Frequently asked questions

     

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