Backward shoulder/chest stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Backward shoulder/chest stretch )

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Name of exercise  Stretch shld ext/retract bil
Other names of exercise Backward shoulder/chest stretch
Description of exercise The Backward shoulder/chest stretch is an exercise that targets the muscles in the shoulders and chest. To perform this stretch, stand with your feet shoulder-width apart and your arms at your sides. Begin by bringing your arms behind your back, interlocking your fingers with your palms facing inward. Slowly lift your arms up and away from your body, feeling a stretch in your shoulders and chest. Hold this position for 15-30 seconds, then release and repeat. This stretch helps to improve flexibility and range of motion in the shoulders and chest, making it beneficial for those with tightness or tension in these areas.
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 arms at sides.
  • Reach behind back and clasp hands together.
  • Move arms backwards, stretching the shoulders and chest area.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Abduction, Retraction

    Benefits of exercise

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

  • Improved posture
  • Increased range of motion
  • Reduced tension in upper back and shoulders
  • Strengthened back muscles
  • Improved breathing
  • Reduced risk of shoulder injuries
  • Improved flexibility
  • Relieved upper back pain
  • Enhanced athletic performance
  • Improved overall upper body strength

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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 backward shoulder/chest stretch exercise should be avoided if you have any existing shoulder or chest injuries or pain. It is also not recommended for individuals with osteoporosis or spinal injuries. If you experience any discomfort or pain during the exercise, stop immediately and consult with a healthcare professional before attempting it again. Additionally, pregnant women should avoid this exercise as it can put strain on the abdominal muscles. If you have any other medical conditions or concerns, it is best to consult with a doctor before attempting this exercise. It is important to listen to your body and avoid any exercises that may cause further injury or discomfort.

    • Precautions

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

  • Warm up properly before performing the exercise
  • Maintain proper form and technique throughout the exercise
  • Do not force the stretch beyond your comfortable range of motion
  • Breathe deeply and slowly while holding the stretch
  • Avoid jerky or sudden movements
  • Stop immediately if you feel any pain or discomfort
  • Keep your spine and neck in a neutral position
  • Do not arch your back excessively
  • Use a stable and sturdy surface to support your body
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • shoulder pain
  • chest tightness
  • arthritis
  • rotator cuff injuries
  • frozen shoulder
  • fibromyalgia
  • tendonitis
  • bursitis
  • shoulder impingement
  • muscle strain
  • shoulder instability
  • shoulder dislocation
  • thoracic outlet syndrome

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    Frequently asked questions

     

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