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

( Supine stopsign Pec stretch )

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Name of exercise  Stretch Pectoral supine w/ abd arms
Other names of exercise Supine stopsign Pec stretch
Description of exercise The supine stopsign Pec stretch exercise is a simple and effective stretch that targets the pectoral muscles in the chest. To perform this stretch, lie on your back with your feet flat on the ground and your arms extended out to the sides, forming a “T” shape. Slowly bring one arm across your body, bending at the elbow and keeping your palm facing up. Use your other hand to gently push your elbow towards the ground until you feel a stretch in your chest. Hold for 15-30 seconds and then switch arms. This stretch can help improve flexibility and range of motion in the chest muscles.
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 with knees bent.
  • Tighten stomach muscle and flatten low back against floor.
  • Position arms out to side with elbows bent and fingers toward ceiling.
  • Move forearms back and push down on floor.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest
    Type of Muscles Pectoral
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Flexion, Abduction, Elevation, Circumduction

    Benefits of exercise

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

  • Increased flexibility in the chest muscles
  • Improved posture
  • Reduced tension and tightness in the shoulders
  • Improved range of motion in the shoulders
  • Reduced risk of shoulder injuries
  • Improved breathing and lung capacity
  • Relief from upper back pain
  • Reduced risk of hunchback or rounded shoulders
  • Improved athletic performance
  • Reduced strain on the neck and upper back 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

  • The Supine stopsign Pec stretch exercise should be avoided if you have any shoulder or neck injuries or pain. This exercise puts significant strain on these areas and could worsen any existing injuries. Additionally, if you have any heart conditions or high blood pressure, it is important to avoid this exercise as it can cause a sudden increase in blood pressure.Furthermore, pregnant women should avoid this exercise as it can put pressure on the abdomen and potentially harm the developing baby. If you are experiencing any dizziness or lightheadedness during the exercise, stop immediately and consult a medical professional.It is also important to avoid this exercise if you are not familiar with proper form and technique, as it can lead to injury if not performed correctly. If you have any doubts or concerns about your ability to do this exercise safely, consult a certified fitness professional for guidance.

    • Precautions

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

  • Warm up your body before attempting the stretch
  • Use a comfortable and stable surface to lie on
  • Keep your head and neck in a neutral position
  • Engage your core muscles to maintain stability
  • Start with a gentle stretch and gradually increase the intensity
  • Listen to your body and stop if you feel any pain or discomfort
  • Breathe deeply and evenly throughout the stretch
  • Avoid overstretching by maintaining control and not forcing the stretch
  • Keep your arms and shoulders relaxed during the stretch
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Pectoralis muscle tightness
  • Shoulder pain
  • Rotator cuff injuries
  • Frozen shoulder
  • Thoracic outlet syndrome
  • Carpal tunnel syndrome
  • Shoulder impingement syndrome
  • Tennis elbow
  • Golfer’s elbow
  • Bursitis
  • Tendinitis
  • Biceps tendonitis
  • Adhesive capsulitis
  • Shoulder instability

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    Frequently asked questions

     

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