Pectoral door stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pectoral door stretch )

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Name of exercise  Stretch Pectoral standing bil at door
Other names of exercise Pectoral door stretch
Description of exercise The pectoral door stretch exercise is a simple yet effective stretch that targets the chest muscles. To perform this exercise, stand in a doorway with one arm bent at a 90-degree angle and resting on the door frame. Slowly lean forward until you feel a stretch in your chest muscles. Hold this position for 20-30 seconds, then switch arms and repeat. This stretch helps to improve flexibility and range of motion in the chest and shoulders, and can also help alleviate tension and tightness in these areas. It is a great exercise for those who spend a lot of time sitting or hunched over a desk, as it helps to 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
  • Stand in doorway or in corner.
  • Place arms at chest level on sides of doorway as shown.
  • Gently step forward, keeping back straight.
  • Return to start position.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Horizontal Abduction
    Type of Action Abduction, Elevation, Retraction

    Benefits of exercise

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

  • Increased flexibility
  • Improved range of motion
  • Reduced risk of injury
  • Stronger chest muscles
  • Improved posture
  • Better breathing
  • Increased blood flow to chest muscles
  • Enhanced upper body strength
  • Improved balance and stability
  • Increased muscle definition

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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 Pectoral door stretch exercise should be avoided if you have any shoulder or chest injuries, as it can aggravate these conditions and cause further pain and discomfort. It is also not recommended for individuals with osteoporosis or other bone conditions, as the pressure on the bones may cause fractures. If you have any recent surgery or medical procedures in the chest or shoulder area, it is best to consult with your doctor before attempting this exercise. Additionally, pregnant women or those with high blood pressure should avoid this exercise as it can put strain on the body and potentially be harmful. It is always important to listen to your body and avoid any exercises that cause pain or discomfort.

    • Precautions

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

  • Place both hands at waist level or at head level to stretch different portions of muscle.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Shoulder instability
  • Shoulder arthritis
  • Thoracic outlet syndrome
  • Cervical radiculopathy
  • Thoracic spine dysfunction

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    Frequently asked questions

     

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