Supine elastic shoulder cross exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine elastic shoulder cross )

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Name of exercise  Resist shld horiz add uni supine w/elastic
Other names of exercise Supine elastic shoulder cross
Description of exercise Supine elastic shoulder cross exercise is a simple and effective way to improve shoulder mobility and strengthen the muscles in the upper body. It involves lying on your back with your arms extended out to the sides and holding an elastic band between your hands. From this position, you will cross your arms over your chest, keeping your elbows straight, and then slowly return to the starting position. This exercise targets the muscles in the shoulders, chest, and upper back, helping to improve posture, reduce shoulder pain, and increase range of motion. It can be modified for different fitness levels by adjusting the tension of the elastic band. Regularly incorporating this exercise into your workout routine can lead to improved shoulder stability and overall upper body strength.
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
  • Attach elastic to secure object as shown
  • Lie on back, knees bent involved arm on side of elastic.
  • Grasp elastic in involved hand and pull inward, across body, as shown.
  • Keep elbow straight and do not twist at waist.

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    Video Tutorial

    https://www.youtube.com/watch?v=NTBOHqdVdII%26pp=ygUMI3JvdGF0b3JiYW5k

     

    Body Part Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Horizontal Adduction
    Type of Action Abduction, Elevation, Retraction, Circumduction

    Benefits of exercise

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

  • Improved shoulder flexibility
  • Increased blood flow
  • Reduced risk of injury
  • Strengthened shoulder muscles
  • Improved posture
  • Enhanced range of motion
  • Improved shoulder stability
  • Increased upper body strength
  • Improved athletic performance
  • 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 supine elastic shoulder cross exercise should be avoided if you have any shoulder injuries, such as a rotator cuff tear or shoulder impingement. It should also be avoided if you experience pain or discomfort while performing the exercise. If you have any underlying medical conditions, such as arthritis or osteoporosis, it is best to consult with a doctor before attempting this exercise. Additionally, pregnant women and individuals with balance issues should avoid this exercise to prevent any potential risks or complications. It is important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • 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 proper form and technique throughout the exercise.
  • Start with light resistance and gradually increase as needed.
  • Keep the shoulders relaxed and avoid shrugging.
  • Keep the elbows slightly bent throughout the movement.
  • Avoid overextending the arms or arching the back.
  • Breathe deeply and evenly throughout the exercise.
  • Stop immediately if you feel any pain or discomfort.
  • Use a stable surface to lie on, such as a mat or bench.
  • Keep the movement controlled and avoid jerky or sudden movements.

    • Helpful in Diseases

  • Frozen shoulder
  • Rotator cuff injury
  • Shoulder impingement
  • Shoulder arthritis
  • Shoulder tendonitis
  • Shoulder bursitis

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    Frequently asked questions

     

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