Straight arm shoulder blade squeeze exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Straight arm shoulder blade squeeze )

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Name of exercise  AROM shld retract w/flx prone arms straight
Other names of exercise Straight arm shoulder blade squeeze
Description of exercise The straight arm shoulder blade squeeze exercise is a simple yet effective movement that targets the muscles in the upper back and shoulders. To perform this exercise, stand with your feet shoulder-width apart and your arms straight at your sides. Then, squeeze your shoulder blades together, keeping your arms straight and your chest lifted. Hold this position for a few seconds before releasing. This exercise helps to improve posture, strengthen the upper back muscles, and prevent shoulder injuries. It can also be done with light weights or resistance bands for added resistance. It is a great addition to any upper 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
  • Lie face down.
  • Place arms overhead with elbows straight, thumbs up
  • Place a towel roll under forehead.
  • Squeeze shoulder blades together and downward.
  • Lift arms up, but not past shoulder level.
  • 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 Prone
    Difficulty Level Low
    Direction of Exercise Flextion, Adduction
    Type of Action Retraction, Depression, Elevation, Reposition

    Benefits of exercise

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

  • Improved posture
  • Stronger upper back muscles
  • Increased shoulder stability
  • Reduced risk of shoulder injuries
  • Improved range of motion
  • Better balance and coordination
  • Improved overall upper body strength
  • Increased shoulder flexibility
  • Improved breathing and lung capacity
  • Reduced tension and pain 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 straight arm shoulder blade squeeze exercise should be avoided if you have any shoulder or neck injuries or pain. It also should not be performed if you have any recent surgery or inflammation in the shoulder or neck area. Pregnant women should also avoid this exercise as it may put unnecessary strain on their abdominal muscles. Additionally, if you have any pre-existing conditions such as osteoporosis or arthritis, it is best to consult with a doctor before attempting this exercise. It is important to listen to your body and stop if you feel any discomfort or pain during the exercise. It is always best to err on the side of caution and avoid this exercise if you are unsure or have any concerns.

    • 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
  • Maintain proper form and posture throughout the exercise
  • Start with light weights and gradually increase intensity
  • Avoid jerky or sudden movements
  • Keep shoulders relaxed and avoid shrugging
  • Engage core muscles to support the back
  • Do not arch or round the back
  • Avoid locking elbows at the top of the movement
  • Breathe properly, exhale on the contraction and inhale on the release
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Bursitis
  • Frozen shoulder
  • Shoulder instability
  • Posture-related neck and shoulder pain
  • Thoracic outlet syndrome
  • Scapular dyskinesis
  • Shoulder arthritis

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    Frequently asked questions

     

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