Single forward 45 shoulder level rotation/reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single forward 45 shoulder level rotation/reach )

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Name of exercise  Func uni stance – contra arm fwd opp 45 rotn/reach shld lvl
Other names of exercise Single forward 45 shoulder level rotation/reach
Description of exercise The single forward 45 shoulder level rotation/reach exercise is a dynamic movement that targets the muscles in the shoulders, upper back, and core. To perform this exercise, stand with your feet shoulder-width apart and arms at your sides. Begin by rotating your right arm in a circular motion, reaching it up and back at a 45-degree angle. As you reach, rotate your torso to follow the movement of your arm. Keep your core engaged and your shoulders relaxed. Return to the starting position and repeat on the left side. This exercise helps improve shoulder mobility, stability, and strength while also engaging the core muscles. It is beneficial for athletes, as well as individuals looking to improve their posture and prevent shoulder injuries.
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 on right leg with knee slightly bent with arms at sides.
  • Rotate to left and reach left arm forward to left at 45 degrees at shoulder level.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Diagonal
    Type of Action Rotation, Flexion, Elevation

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased range of motion
  • Strengthened rotator cuff muscles
  • Improved posture
  • Reduced risk of shoulder injuries
  • Improved upper body coordination
  • Enhanced sports performance
  • Increased shoulder stability
  • Improved upper body strength
  • Reduced tension and stiffness in 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 single forward 45 shoulder level rotation/reach exercise should be avoided if you have any shoulder injuries or pain, as it can exacerbate these conditions. It is also not recommended for individuals with limited range of motion in their shoulders or neck, as it requires a significant amount of rotation and reach. If you have a history of shoulder dislocations or instability, this exercise may put too much strain on your joints and should be avoided. Additionally, if you have any underlying medical conditions such as arthritis or osteoporosis, this exercise may not be suitable for you as it can put excessive stress on your joints and bones. It is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for you.

    • Precautions

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

  • Maintain proper posture
  • Use light weights
  • Engage core muscles
  • Keep shoulders relaxed
  • Avoid locking elbows
  • Move slowly and controlled
  • Do not overextend arms
  • Breathe evenly
  • Stop if feeling pain
  • Consult a professional if unsure of proper form

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Frozen shoulder
  • Shoulder bursitis
  • Shoulder arthritis
  • Thoracic outlet syndrome

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    Frequently asked questions

     

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