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

Outward arm Pec stretch : How to do, Benefits, Side Effects, Uses, Precautions ( Outward arm Pec stretch )

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Name of exercise  Stretch shld ER supine
Other names of exercise Outward arm Pec stretch
Description of exercise The outward arm pec stretch is a simple exercise that targets the chest muscles and helps improve flexibility and range of motion in the shoulders. To perform this stretch, stand with your feet shoulder-width apart and extend your arms out to the sides at shoulder height. Keep your palms facing forward and your elbows slightly bent. Slowly bring your arms back until you feel a stretch in your chest muscles. Hold this position for 15-30 seconds and then release. Repeat for 2-3 sets. This stretch can also be done against a wall or using a resistance band for a deeper stretch. It is a great exercise for athletes, weightlifters, and anyone looking to improve their upper body mobility.
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 hands behind neck, elbows up.
  • Gently lower elbows to floor until stretch is felt.
  • Hold stretch.
  • Return to start position and repeat.

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    Video Tutorial

    EX1348/YTB/Link

     

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

    Benefits of exercise

    EX1348/T1(ME/1)

  • Increased flexibility
  • Improved range of motion
  • Reduced tension in chest and shoulder muscles
  • Improved posture
  • Can help alleviate back pain
  • Can improve breathing
  • Can enhance athletic performance
  • Can prevent injuries
  • Can improve overall upper body strength
  • Can promote relaxation

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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 outward arm pec stretch exercise should be avoided if you have any shoulder, neck, or chest injuries or pain. It is also not recommended for individuals with shoulder impingement syndrome, rotator cuff tears, or frozen shoulder. If you have recently had surgery on your shoulder, chest, or neck, it is best to avoid this exercise until you have fully recovered and have been cleared by your doctor or physical therapist. Additionally, if you experience any discomfort or pain while performing this stretch, you should stop immediately and seek medical advice. It is important to listen to your body and avoid any exercises that may aggravate existing injuries or conditions.

    • Precautions

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

  • If the stretch is too intense, pillows may be placed under the forearms so the arms can relax. Progress by removing pillows.

    • Helpful in Diseases

  • Shoulder impingement
  • Rotator cuff injury
  • Frozen shoulder
  • Shoulder bursitis
  • Thoracic outlet syndrome

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    EX1348/FAQ/1

     

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