Stretch shld ER exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Stretch shld ER )

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Name of exercise  Stretch shld ER
Other names of exercise Stretch shld ER
Description of exercise Stretch shld ER exercise, also known as shoulder external rotation exercise, is a common exercise used for strengthening the muscles in the back of the shoulder. This exercise targets the rotator cuff muscles, which are responsible for stabilizing the shoulder joint and aiding in shoulder movement. To perform this exercise, one can use a resistance band or dumbbell to provide resistance as the arm is externally rotated away from the body. This exercise can help improve shoulder stability, reduce the risk of shoulder injuries, and improve overall shoulder strength and mobility. It is often recommended for athletes and individuals with shoulder pain or weakness.
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
  • Begin with child on their back, arm out to side and elbow bent to 90 degrees.
  • Place one hand on their chest to keep their trunk stable.
  • Gently grasp forearm and slowly rotate arm backward as shown until a gentle stretch is felt.
  • Hold and repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=UMcCDDCOqM0%26pp=ygUOI2V4dHJhcm90YXRpb24%253D

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise Infant (Pedia)
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Circumduction, Extension, Abduction, Elevation

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Reduced risk of injury
  • Enhanced athletic performance
  • Better posture
  • Increased blood circulation
  • Reduced muscle tension
  • Improved balance and coordination
  • Increased muscle strength
  • Improved joint health

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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

  • Stretch shoulder external rotation exercise should be avoided if you have any current or previous shoulder injuries, such as a rotator cuff tear or impingement syndrome. It should also be avoided if you experience any pain or discomfort during the exercise. Additionally, if you have any underlying medical conditions that affect your shoulder joint, such as arthritis or bursitis, it is best to avoid this exercise. Pregnant women or individuals with a history of dislocated shoulders should also avoid this exercise. If you are unsure about whether or not you should perform this exercise, it is best to consult with a physical therapist or doctor before attempting it.

    • Precautions

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

  • Warm up adequately before starting the exercise
  • Use proper form and technique
  • Start with a low intensity and gradually increase
  • Do not push beyond your limits
  • Avoid jerky movements
  • Breathe evenly throughout the exercise
  • Stop immediately if you experience pain
  • Consult a professional if you have any pre-existing injuries
  • Do not overstretch the muscles
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • Rotator cuff injury
  • Frozen shoulder
  • Shoulder impingement
  • Tendinitis
  • Bursitis
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder arthritis
  • Shoulder fractures
  • Shoulder sprains
  • Shoulder strains
  • Shoulder tendon tears
  • Shoulder nerve compression
  • Shoulder muscle weakness
  • Shoulder joint stiffness
  • Shoulder muscle tightness
  • Shoulder muscle imbalances
  • Shoulder postural issues
  • Shoulder overuse injuries

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    Frequently asked questions

     

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