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

( Foam roll Pec stretch )

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Name of exercise  Stretch shld/Pec supine w/roll
Other names of exercise Foam roll Pec stretch
Description of exercise Foam roll Pec stretch is a simple and effective exercise that targets the pectoral muscles, which are located in the chest area. This exercise involves using a foam roller to stretch and release tension in the chest muscles. To perform this exercise, lie down on your stomach with the foam roller placed horizontally under your chest. Slowly roll the foam roller up and down, targeting any tight or tender spots in the chest. This helps to improve flexibility and range of motion in the chest muscles, which can alleviate tension and improve posture. Foam roll Pec stretch is a great exercise for those who spend long hours sitting or hunched over a desk, as it can help counteract the effects of poor 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
  • Lie on back with roll placed vertically along spine.
  • Relax and let shoulder and arms fall to floor.
  • Keep elbows bent and palms upward.
  • Hold and relax into stretch.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Increased flexibility
  • Improved range of motion
  • Reduced muscle tension
  • Improved posture
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved circulation
  • Improved muscle recovery
  • Reduced soreness
  • Improved overall muscle health

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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

  • Foam rolling and pec stretches are generally safe exercises for most people, but there are certain situations where it may be best to avoid them. Firstly, if you have any existing injuries or pain in your chest, shoulders, or upper back, it’s important to consult with a healthcare professional before attempting these exercises. They may recommend modifications or alternative exercises to avoid aggravating the injury.Additionally, if you have any medical conditions that affect your chest or shoulder muscles, such as a rotator cuff injury or a heart condition, it’s best to avoid these exercises or seek guidance from a medical professional.If you are pregnant or have recently given birth, it’s also important to avoid these exercises as they can put strain on the abdominal muscles and potentially harm the baby.Lastly, if you are feeling fatigued or have a fever, it’s best to avoid these exercises as they can put additional strain on your body and hinder your recovery. Listen to your body and take a break if needed.

    • 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 proper form and technique
  • Start with a lighter foam roller before progressing to a denser one
  • Do not roll over joints or bony areas
  • Avoid rolling over areas with injuries or pain
  • Breathe deeply and slowly throughout the stretch
  • Do not hold your breath
  • Stop if you feel any sharp or excessive pain
  • Consult a professional if you have any pre-existing conditions
  • Gradually increase the intensity and duration of the stretch over time.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Frozen shoulder
  • Thoracic outlet syndrome
  • Neck pain
  • Upper back pain
  • Tennis elbow
  • Golfer’s elbow
  • Biceps tendinitis
  • Chest tightness or pain

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    Frequently asked questions

     

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