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

( Door Pec stretch )

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Name of exercise  Stretch Pectoral standing w/shld ER
Other names of exercise Door Pec stretch
Description of exercise The Door Pec stretch is an effective exercise for stretching the chest muscles, specifically the pectoralis major and minor. To perform this stretch, stand in a doorway with your arms at your sides and your palms facing forward. Place your hands on the door frame at shoulder height, with your elbows bent at a 90-degree angle. Slowly lean forward until you feel a stretch in your chest muscles. Hold this position for 20-30 seconds, then release. This stretch can be modified by raising or lowering your arms on the door frame to target different areas of the chest. Regularly incorporating the Door Pec stretch into your workout routine can help improve flexibility and prevent muscle imbalances in the chest.
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 at doorway with forearms on door frame, elbows bent to 90 degrees.
  • Keep back straight and step forward with one leg until a gentle stretch is felt across chest and in front of shoulders.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Rotation, Horizontal Abduction
    Type of Action Flexion, Extension, Abduction, Adduction, Elevation, Depression, Retraction

    Benefits of exercise

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

  • Improved mobility
  • Increased range of motion
  • Reduced risk of shoulder injury
  • Strengthened chest muscles
  • Improved posture
  • Reduced tension in chest and shoulder muscles
  • Increased blood flow to the upper body
  • Improved breathing
  • Reduced back pain
  • Improved athletic performance

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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 Door Pec stretch exercise is generally safe and beneficial for most people, but there are certain situations where it should be avoided. These include:If you have a shoulder injury or pain: The Door Pec stretch can put strain on the shoulders, so it is not recommended for those with existing shoulder injuries or pain.
  • If you have a history of shoulder dislocation: If you have a history of shoulder dislocation, the Door Pec stretch can increase the risk of re-injury.
  • If you have a shoulder impingement: The Door Pec stretch can aggravate shoulder impingement, a condition where the tendons in the shoulder become compressed.
  • If you have a recent surgery: If you have had shoulder surgery, it is best to avoid the Door Pec stretch until your doctor gives you the go-ahead.
  • If you have a shoulder fracture or instability: The Door Pec stretch can put stress on the shoulder joint, making it unsuitable for those with shoulder fractures or instability.In general, it is always best to consult with a healthcare professional before starting any new exercise, especially if you have any pre-existing conditions or injuries. They can provide personalized advice and modifications to ensure your safety and prevent further injury.

    • Precautions

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

  • Warm up properly before attempting the stretch
  • Use a door or wall for support and stability
  • Keep your back straight and shoulders relaxed
  • Avoid overstretching or pushing yourself too hard
  • Breathe deeply and slowly throughout the stretch
  • Stop immediately if you feel any sharp pain or discomfort
  • Engage your core muscles to support your spine
  • Keep your elbows slightly bent to avoid strain on the joints
  • Hold the stretch for 20-30 seconds and then release
  • Do not force your body into a position it is not comfortable with.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Shoulder arthritis
  • Thoracic outlet syndrome
  • Carpal tunnel syndrome
  • Tennis elbow
  • Golfer’s elbow

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    Frequently asked questions

     

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