WC shoulder outward pull exercise : How to do, Benefits, Side Effects, Uses, Precautions

( WC shoulder outward pull )

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Name of exercise  Resist shld ER in WC w/Elastic
Other names of exercise WC shoulder outward pull
Description of exercise The WC shoulder outward pull exercise is a strengthening exercise that targets the muscles in the shoulders and upper back. To perform this exercise, sit on a chair with your feet flat on the floor and your back straight. Hold a resistance band in both hands with your palms facing down and your arms extended in front of you. Slowly pull the band outwards and towards your chest, squeezing your shoulder blades together. Hold for a few seconds and then slowly release back to the starting position. This exercise helps improve shoulder stability and can be beneficial for individuals with shoulder injuries 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
  • Attach elastic to arm of chair on right.
  • Grasp elastic in left hand, keeping elbow bent.
  • Pull outward.
  • Return and repeat.
  • Repeat attaching elastic to left side and using right arm.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Rotation
    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 mobility
  • Increased strength in rotator cuff muscles
  • Improved posture
  • Enhanced upper body stability
  • Reduced risk of shoulder injuries
  • Improved scapular stability
  • Increased range of motion in shoulder joint
  • Improved shoulder blade control
  • Strengthened back muscles
  • Improved overall upper body strength

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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 WC shoulder outward pull exercise should be avoided if you have any existing shoulder injuries, pain, or discomfort. It is also not recommended for individuals with shoulder instability or impingement syndrome. If you have recently had shoulder surgery, it is best to consult with your doctor before attempting this exercise. Additionally, if you experience any sharp or sudden pain during the exercise, it is important to stop immediately and seek medical advice. It is always important to listen to your body and avoid any exercises that cause pain or discomfort. If you are unsure about whether you should do this exercise, it is best to consult with a healthcare professional 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 properly before starting the exercise
  • Start with light weights and gradually increase the intensity
  • Keep your shoulders relaxed and avoid shrugging
  • Engage your core muscles to stabilize your body
  • Avoid jerky movements and control the weight throughout the exercise
  • Keep your elbows slightly bent and avoid locking them
  • Do not arch your back or hunch your shoulders
  • Maintain proper posture and alignment
  • Breathe properly and exhale while pulling the weight
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Rotator cuff tear
  • Shoulder impingement
  • Bursitis
  • Arthritis
  • Frozen shoulder
  • Tendinitis
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder separation
  • Labral tear

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    Frequently asked questions

     

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