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

( Doorway Pec stretch )

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Name of exercise  Stretch Pectoral standing w/shld flx
Other names of exercise Doorway Pec stretch
Description of exercise Doorway Pec stretch is a simple yet effective exercise for stretching the pectoral muscles, which are located in the chest area. To perform this exercise, stand in a doorway and place your hands on either side of the door frame, with your elbows at a 90-degree angle. Lean forward until you feel a stretch in your chest muscles. Hold this position for 15-30 seconds and then relax. This exercise helps to improve flexibility and range of motion in the chest muscles, which can reduce tension and tightness in the upper body. It can also help to improve posture and alleviate upper back and neck pain.
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 at doorway with hands on doorjambs at ear level.
  • Position body slightly forward of doorway.
  • Slide hands upward.
  • Return to start position and repeat.

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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 Rotation, Horizontal Abduction
    Type of Action Flexion, Retraction, Depression, Elevation

    Benefits of exercise

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

  • Increased flexibility
  • Improved posture
  • Reduced risk of shoulder injury
  • Increased range of motion
  • Improved upper body strength
  • Reduced muscle tension
  • Improved circulation
  • Improved athletic performance
  • Reduced back pain
  • Improved shoulder 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 Doorway Pec stretch exercise should be avoided if you have any shoulder or neck injuries, as it can aggravate these conditions. It is also not recommended for individuals with osteoporosis or any other bone-related conditions, as the stretching motion may put too much strain on the bones. Pregnant women should also avoid this exercise, as it can put pressure on the abdomen and potentially harm the baby. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult with a doctor or physical therapist. Additionally, if you have recently had surgery on your chest, shoulders, or arms, it is best to avoid this exercise until you have fully recovered.

    • 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 a stable doorway with a secure door
  • Stand with feet hip-width apart
  • Keep shoulders relaxed
  • Engage core muscles
  • Avoid arching the back
  • Do not push too hard or overstretch
  • Hold the stretch for 20-30 seconds
  • Breathe deeply and evenly
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Frozen shoulder
  • Thoracic outlet syndrome
  • Postural kyphosis
  • Costochondritis
  • Scoliosis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia

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    Frequently asked questions

     

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