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

( Butterfly Pec stretch )

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Name of exercise  Stretch cerv ext w/Pectoral
Other names of exercise Butterfly Pec stretch
Description of exercise The Butterfly Pec stretch is an effective exercise for stretching the chest muscles and improving range of motion in the shoulders. To perform this stretch, sit on the floor with your knees bent and the soles of your feet touching each other. Hold onto your ankles and gently press your elbows into your inner thighs. Keep your back straight and slowly lean forward until you feel a stretch in your chest and shoulders. Hold this position for 10-15 seconds and then release. Repeat the stretch for a total of 3-5 times. This exercise can help alleviate tension and tightness in the chest and improve posture.
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 or stand with proper posture.
  • Interlace fingers behind neck elbows out to side.
  • Move neck and shoulders backward until a stretch is felt on front of neck and chest.
  • Hold and repeat.

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    Video Tutorial

     

    Body Part Neck, Chest
    Type of Muscles Cervical, Pectoral
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion, 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)

  • Improved flexibility
  • Increased range of motion
  • Strengthened chest muscles
  • Reduced risk of shoulder injuries
  • Improved posture
  • Improved breathing
  • Reduced tension in upper body
  • Improved circulation
  • Improved shoulder mobility
  • Increased muscle activation

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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 Butterfly Pec stretch exercise should be avoided if you have any shoulder or chest injuries, as it can aggravate these conditions and cause further pain or discomfort. It is also not recommended for those with osteoporosis or any other bone-related conditions, as it puts pressure on the spine and can lead to fractures. If you have recently had surgery on your chest or shoulders, it is best to consult with your doctor before attempting this exercise. Additionally, if you experience any sharp or shooting pains during the stretch, you should stop immediately and seek medical advice. It is always important to listen to your body and avoid any exercises that may cause harm or worsen existing conditions.

    • Precautions

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

  • Warm up your muscles before attempting the stretch
  • Do not overstretch or push past your range of motion
  • Keep your shoulders and neck relaxed
  • Breathe deeply and slowly throughout the stretch
  • Do not hold your breath
  • Avoid jerky or sudden movements
  • Stop if you feel any pain or discomfort
  • Use a mat or cushion for support if needed
  • Keep your back straight and engage your core
  • Gradually increase the intensity and duration of the stretch over time

    • Helpful in Diseases

  • Arthritis
  • Tendinitis
  • Bursitis
  • Rotator cuff injury
  • Frozen shoulder
  • Shoulder impingement
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • Thoracic outlet syndrome

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    Frequently asked questions

     

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