Chest expand exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Chest expand )

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Name of exercise  Chest Expand
Other names of exercise Chest expand
Description of exercise Chest expand exercise is a simple yet effective workout that targets the muscles in the chest area. It involves stretching and expanding the chest muscles by bringing the arms and shoulders back, while keeping the spine straight. This exercise can be done in a standing or seated position, making it accessible for people of all fitness levels. It helps improve posture, increase flexibility, and strengthen the chest muscles, which can improve overall upper body strength. Chest expand exercise can also help alleviate tension in the chest and shoulders, making it a great option for those who spend long hours sitting or working at a desk.
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 legs and heels together, feet turned outward.
  • Hold weights in hands, palms backward.
  • Inhale and move arms backward, expanding chest during movement.
  • Turn head from side to side.
  • Exhale and turn head forward and return arms to side.
  • Repeat.

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    Video Tutorial

     

    Body Part Neck, Chest, Lumbar, Ankle & Foot
    Type of Muscles Cervical, Pectoral , Rhomboid or Trapezius, Latissimus Dorsi, Back, Calf or Foot
    Category of Exercise __
    Type of Exercise Resisted, Pilates
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion, Rotation
    Type of Action Abduction, Extension, Elevation

    Benefits of exercise

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

  • Improved lung function
  • Increased chest muscle strength
  • Better posture
  • Improved athletic performance
  • Increased upper body muscle definition
  • Improved blood circulation
  • Reduced risk of respiratory illnesses
  • Increased range of motion
  • Improved self-confidence
  • Improved overall physical appearance

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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

  • Chest expand exercises should be avoided if you have any pre-existing medical conditions or injuries that may be aggravated by this type of exercise. It is important to consult with a doctor or physical therapist before starting any new exercise routine, especially if you have a history of heart disease, respiratory problems, or musculoskeletal injuries. Additionally, pregnant women and individuals with chronic pain or inflammation in the chest area should avoid chest expand exercises. It is also important to avoid this exercise if you experience any discomfort or pain while performing it. In these cases, it is best to find alternative exercises that do not put strain on the chest muscles.

    • 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
  • Use proper form and technique
  • Start with lighter weights and gradually increase as you progress
  • Breathe in and out slowly and deeply while performing the exercise
  • Avoid holding your breath
  • Keep your shoulders down and back
  • Avoid arching your back
  • Do not overextend your arms or shoulders
  • Stop immediately if you feel any pain or discomfort
  • Consult a trainer or physician before starting the exercise if you have any underlying health conditions.

    • Helpful in Diseases

  • Asthma
  • COPD
  • Bronchitis
  • Emphysema

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    Frequently asked questions

     

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