Upper chest mobilization exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Upper chest mobilization )

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Name of exercise  Mob thoracic upper chest/Pec sitting
Other names of exercise Upper chest mobilization
Description of exercise Upper chest mobilization exercise is a stretching exercise that targets the muscles in the upper chest area. It involves gently pulling the shoulders back and down while keeping the chin tucked in and the chest lifted. This movement helps to improve flexibility and mobility in the upper chest, shoulders, and neck, which can become tight and stiff due to poor posture or repetitive movements. It can also help to alleviate tension and pain in the upper back and neck, and improve overall upper body posture. This exercise can be done standing or sitting and is often recommended for those who spend long hours sitting at a desk or performing activities that involve hunching over.
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
  • Sit in chair.
  • Clasp hands behind head, move elbows backward during inhalation.
  • Bend forward and bring elbows together during exhalation.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest
    Type of Muscles Pectoral , Rhomboid or Trapezius, Cardiovascular
    Category of Exercise Cardio Pulmo Strengthening, Mobilization
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion, Abduction
    Type of Action Flexion, Extension, Abduction, Adduction, Elevation, Depression, Retraction, Protraction

    Benefits of exercise

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

  • Improved posture
  • Increased range of motion
  • Reduced upper back and neck tension
  • Improved breathing
  • Increased blood flow to upper body
  • Improved shoulder mobility
  • Reduced risk of shoulder injuries
  • Improved athletic performance
  • Improved upper body strength
  • Reduced upper body pain and stiffness

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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

  • Upper chest mobilization exercises should be avoided if you have any acute or chronic shoulder or neck injuries, as these exercises can put strain on these areas and worsen your condition. It is also important to avoid these exercises if you have any recent surgeries or fractures in your upper chest or shoulder region. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult with a medical professional. Additionally, if you have any cardiovascular or respiratory conditions, it is best to avoid upper chest mobilization exercises as they can put strain on your heart and lungs. Always listen to your body and consult with a healthcare professional before starting any new exercise routine.

    • 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
  • Start with low intensity and gradually increase as tolerated
  • Avoid overstretching or pushing beyond your limits
  • Stop immediately if you experience pain or discomfort
  • Breathe properly throughout the exercise
  • Keep your shoulders relaxed and avoid shrugging
  • Use a stable and comfortable surface to perform the exercise
  • Avoid jerky movements and maintain a smooth range of motion
  • Consult a professional or physical therapist if you have any underlying medical conditions or injuries.

    • Helpful in Diseases

  • Pneumonia
  • Asthma
  • Bronchitis
  • Chronic obstructive pulmonary disease (COPD)
  • Cystic fibrosis

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    Frequently asked questions

     

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