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

( Side Pectoral stretch )

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Name of exercise  Stretch Pectoral standing uni
Other names of exercise Side Pectoral stretch
Description of exercise The side pectoral stretch is an effective exercise for stretching and strengthening the muscles in the chest and shoulder area. To perform this stretch, stand with your feet shoulder-width apart and your arms at your sides. Raise one arm straight up above your head, keeping it close to your ear, and then bend your elbow to bring your hand behind your head. Use your other hand to gently pull your elbow towards the opposite shoulder until you feel a stretch in your chest and shoulder. Hold this position for 15-30 seconds, then switch arms and repeat. This stretch can help improve flexibility, reduce tension in the chest and shoulders, and improve overall upper body mobility.
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
  • Stand with arm on doorway as shown.
  • Gently turn away, keeping back straight.
  • Return to start position and repeat.
  • Repeat with other arm.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Horizontal Abduction
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

  • Increased flexibility in the chest muscles
  • Improved range of motion in the shoulders
  • Relief of tension and tightness in the chest and shoulders
  • Reduced risk of shoulder and chest injuries
  • Improved posture and alignment of the upper body
  • Strengthened muscles in the chest, shoulders, and upper back
  • Improved breathing and lung capacity
  • Enhanced athletic performance in activities involving the upper body
  • Reduced muscle soreness and stiffness after workouts
  • Improved overall upper body strength and stability

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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 side pectoral stretch exercise should be avoided if you have any shoulder or chest injuries, such as a rotator cuff tear or a strained pectoral muscle. This exercise puts strain on these muscles and can worsen the injury or delay healing. It should also be avoided if you have any pain or discomfort in your shoulders, chest, or upper back. Additionally, if you have any existing medical conditions such as arthritis or osteoporosis, it is important to consult with a doctor before attempting this exercise. Pregnant women should also avoid this exercise as it can put pressure on the abdomen. If you experience any pain or discomfort while performing this exercise, stop immediately and seek medical advice.

    • Precautions

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

  • Avoid overstretching
  • Maintain proper form
  • Breathe deeply
  • Engage core muscles
  • Listen to your body
  • Warm up before stretching
  • Do not push through pain
  • Keep shoulders relaxed
  • Stop if you feel any discomfort
  • Do not hold your breath

    • Helpful in Diseases

  • Rotator cuff tendinitis
  • Shoulder impingement
  • Frozen shoulder
  • Shoulder bursitis
  • Shoulder arthritis

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    Frequently asked questions

     

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