Sitting shoulder blade pinch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting shoulder blade pinch )

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Name of exercise  AROM shld retract bil sit arms neutral
Other names of exercise Sitting shoulder blade pinch
Description of exercise The sitting shoulder blade pinch exercise is a simple and effective way to strengthen the muscles in your upper back and improve your posture. To perform this exercise, sit up straight in a chair with your feet flat on the ground. Roll your shoulders back and down, bringing your shoulder blades together. Hold this position for 5-10 seconds, then release. Repeat for 10-15 reps. This exercise helps to counteract the effects of slouching and hunching over, which can lead to neck and shoulder pain. It also helps to improve shoulder mobility and stability. Incorporating this exercise into your daily routine can lead to better posture and reduced discomfort in the upper back and shoulders.
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
  • Sit tall in a chair.
  • Pinch shoulder blades together as shown.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Chest
    Type of Muscles Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Adduction
    Type of Action Retraction, Elevation, Depression

    Benefits of exercise

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

  • Improved posture
  • Strengthened upper back muscles
  • Reduced neck and shoulder tension
  • Increased shoulder mobility
  • Improved breathing
  • Reduced risk of back pain
  • Improved balance and stability
  • Increased blood circulation
  • Improved athletic performance
  • Reduced risk of shoulder injuries

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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 sitting shoulder blade pinch exercise should be avoided if you have any existing shoulder or back injuries, as it can put strain on these areas and worsen the condition. It should also be avoided if you experience pain or discomfort while performing the exercise. Additionally, if you have any medical conditions such as osteoporosis or arthritis, it is best to consult with a doctor before attempting this exercise. Pregnant women should also avoid this exercise as it can put pressure on the abdomen. Lastly, if you are unsure about your ability to perform the exercise safely, it is best to consult with a certified fitness professional for guidance.

    • Precautions

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

  • Warm up your muscles before starting the exercise.
  • Use proper form and technique throughout the exercise.
  • Keep your shoulders relaxed and avoid shrugging.
  • Do not arch your back or hunch your shoulders.
  • Avoid jerky or sudden movements.
  • Do not push beyond your comfortable range of motion.
  • Breathe evenly and do not hold your breath.
  • Keep your neck and head in a neutral position.
  • Use a comfortable and stable chair or bench.
  • Stop the exercise if you experience any pain or discomfort.

    • Helpful in Diseases

  • Sitting shoulder blade pinch exercise is helpful in rotator cuff injuries
  • shoulder impingement
  • shoulder instability
  • shoulder bursitis
  • frozen shoulder
  • scapular dyskinesis
  • thoracic outlet syndrome
  • cervical radiculopathy
  • whiplash injuries.

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    Frequently asked questions

     

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