Weighted shoulder overhead rotation stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Weighted shoulder overhead rotation stretch )

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Name of exercise  Stretch shld ER w/wt supine static
Other names of exercise Weighted shoulder overhead rotation stretch
Description of exercise The weighted shoulder overhead rotation stretch is an exercise that targets the shoulders, upper back, and chest muscles. It involves using a weight, such as a dumbbell or resistance band, to add resistance and increase the intensity of the stretch. To perform this exercise, stand with feet shoulder-width apart and hold the weight in one hand. Slowly raise the weight overhead, keeping the arm straight, and then rotate the weight towards the opposite shoulder. Hold for a few seconds and then return to the starting position. This exercise helps improve shoulder mobility, flexibility, and strength, making it beneficial for athletes and those with shoulder injuries or tightness. It should be performed with proper form and caution to avoid injury.
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
  • Wrap weight around wrist.
  • Lie on back with arm at 90 degrees, elbow on ground, hand raised.
  • Allow hand to move in direction of head, until stretch is felt.
  • Keep elbow at 90 degrees.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Pectoral , Latissimus Dorsi
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased range of motion
  • Enhanced upper body flexibility
  • Strengthened shoulder muscles
  • Reduced risk of injury
  • Improved posture
  • Increased blood flow to the shoulders
  • Improved athletic performance
  • Reduced tension and tightness in the shoulders
  • Improved overall shoulder 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

  • The Weighted shoulder overhead rotation stretch exercise is not recommended for individuals with shoulder injuries or pain, as it can aggravate the condition and cause further damage. It should also be avoided by those with neck or spinal issues, as the rotation and weight can put strain on these areas. Individuals with high blood pressure or heart conditions should also avoid this exercise, as it can increase blood pressure and heart rate. Pregnant women should also avoid this exercise, as the added weight and strain on the upper body can be harmful to the baby. It is important to consult with a doctor or physical therapist before attempting this exercise, and to stop immediately if any pain or discomfort is experienced.

    • Precautions

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

  • Warm up before starting the exercise
  • Use proper form and technique
  • Start with light weights and gradually increase
  • Keep shoulders relaxed and avoid shrugging
  • Engage core muscles for stability
  • Do not arch your back
  • Do not lock your elbows
  • Stop if you feel any pain or discomfort
  • Breathe evenly throughout the exercise
  • Cool down and stretch after completing the exercise

    • Helpful in Diseases

  • Rotator cuff injury
  • Shoulder impingement
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Arthritis

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    Frequently asked questions

     

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