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

( Plexus stretch )

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Name of exercise  Stretch cerv/thoracic/arm neural
Other names of exercise Plexus stretch
Description of exercise Plexus stretch is a type of exercise that focuses on stretching and strengthening the muscles of the core, specifically the plexus area. This includes the abdominal muscles, lower back, and hips. It is a low-impact exercise that can be done standing, sitting, or lying down. The goal of plexus stretch is to improve flexibility, balance, and posture while also relieving tension and tightness in the core muscles. It involves slow and controlled movements, often incorporating deep breathing techniques to enhance relaxation and mindfulness. Regular practice of plexus stretch can lead to a stronger and more stable core, improved range of motion, and reduced risk of injury.
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 wall, hand backward as shown.
  • Slowly turn body outward until as stretch is felt across chest.
  • Slowly turn neck to opposite side until a stretch is felt down the front of arm.

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    Video Tutorial

     

    Body Part Neck, Chest, Shoulder, Elbow & Wrist
    Type of Muscles Cervical, Pectoral , Deltoid, Biceps, Forearm
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion, Rotation, Horizontal Abduction
    Type of Action Abduction, Extension, Circumduction

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Reduced muscle tension
  • Improved posture
  • Enhanced athletic performance
  • Improved circulation
  • Increased energy levels
  • Reduced risk of injury
  • Improved balance and coordination
  • Reduced stress and anxiety

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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

  • Plexus stretch exercise should be avoided if you have any injuries or pain in the neck, shoulders, or upper back. It should also be avoided if you have any spinal conditions, such as herniated discs or osteoporosis. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and potentially harm the baby. Additionally, if you have any recent surgeries or medical procedures in the abdominal area, it is best to avoid this exercise until you have fully recovered. If you experience any discomfort or pain during the exercise, stop immediately and consult with a healthcare professional before attempting it again.

    • 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
  • Listen to your body and do not push yourself too hard
  • Maintain proper form and alignment throughout the stretch
  • Breathe deeply and evenly during the stretch
  • Avoid jerky or sudden movements
  • Stop immediately if you feel any pain or discomfort
  • Do not hold your breath while stretching
  • Start with gentle stretches and gradually increase intensity
  • Avoid overstretching or bouncing movements
  • Consult a professional or doctor if you have any pre-existing injuries or medical conditions

    • Helpful in Diseases

  • Sciatica
  • Carpal tunnel syndrome
  • Tennis elbow
  • Rotator cuff injury
  • Fibromyalgia
  • Plantar fasciitis
  • Frozen shoulder
  • Lower back pain
  • Neck pain
  • Knee pain

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    Frequently asked questions

     

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