Anterior chest stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Anterior chest stretch )

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Name of exercise  Stretch shld blade pinch supine
Other names of exercise Anterior chest stretch
Description of exercise The anterior chest stretch exercise is a simple yet effective stretch that targets the muscles in the front of the chest. To perform this stretch, stand with your feet shoulder-width apart and interlace your fingers behind your back. Slowly raise your arms up and away from your body, keeping your elbows straight. You should feel a stretch in your chest and shoulders. Hold this position for 10-15 seconds, then release and repeat. This stretch helps to improve flexibility and range of motion in the chest and shoulders, and can also help to alleviate tension and tightness in these areas. It is a great exercise to incorporate into your warm-up or cool-down 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 on back, knees bent.
  • Place hands behind head, interlace fingers.
  • Pull shoulder blades together.
  • On the relax cycle, pull head forward gently.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Horizontal Abduction
    Type of Action Flexion, Adduction, Depression, Retraction, Elevation

    Benefits of exercise

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

  • Increased flexibility
  • Improved posture
  • Reduced tension in chest muscles
  • Relief from tightness in shoulders
  • Improved breathing
  • Strengthened chest muscles
  • Reduced risk of injury
  • Improved range of motion
  • Decreased muscle soreness
  • Increased blood flow to chest muscles

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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

  • Anterior chest stretch is a beneficial exercise for improving flexibility and range of motion in the chest and shoulders. However, there are certain situations where it should be avoided to prevent injury or discomfort.Firstly, if you have any existing shoulder or chest injuries, it is important to consult with a healthcare professional before attempting this exercise. They can advise you on modifications or alternative exercises that will be safer for your condition.Additionally, if you experience any pain or discomfort during the exercise, stop immediately and consult with a professional. This could be a sign of an underlying issue that needs to be addressed.Lastly, if you are pregnant or have recently had surgery in the chest or shoulder area, it is best to avoid this exercise until you have fully recovered. Listen to your body and always prioritize safety when it comes to exercise.

    • 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
  • Maintain proper form throughout the exercise
  • Do not overstretch the chest muscles
  • Breathe deeply and regularly
  • Avoid jerky movements
  • Stop immediately if you experience any pain or discomfort
  • Consult a doctor before performing the exercise if you have any existing chest or shoulder injuries
  • Start with a lower intensity and gradually increase as you become more comfortable
  • Keep your shoulders relaxed and avoid shrugging
  • Do not hold your breath while stretching

    • Helpful in Diseases

  • Pneumonia
  • Asthma
  • Chronic bronchitis
  • COPD
  • Emphysema
  • Lung cancer
  • Cystic fibrosis

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    Frequently asked questions

     

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