Pillow side stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pillow side stretch )

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Name of exercise  Stretch Intercostals sidelying
Other names of exercise Pillow side stretch
Description of exercise The Pillow side stretch exercise is a simple and effective stretch that helps to improve flexibility and mobility in the spine and shoulders. To perform this exercise, lie on your side with a pillow under your head and another pillow between your knees for support. Place your bottom arm straight out in front of you and your top arm on top of the pillow. Slowly lift your top arm up towards the ceiling, keeping your shoulders and hips stacked. Hold for a few seconds, then return to the starting position. Repeat on the other side. This stretch can also be done while standing, using a wall for support. The Pillow side stretch is a great way to release tension in the upper body and improve range of motion.
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 side, pillow placed between lower ribs and hips.
  • Raise arm over head as shown.
  • Breathe evenly allowing the muscles between the ribs to stretch.
  • Repeat with other side.

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    Video Tutorial

     

    Body Part Chest
    Type of Muscles Latissimus Dorsi, Abdominal
    Category of Exercise __
    Type of Exercise __
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Relieves tension in the neck and shoulders
  • Strengthens core muscles
  • Improves posture
  • Reduces risk of injury
  • Promotes relaxation
  • Can be done anywhere
  • Can be modified for different fitness levels
  • Helps with back pain relief

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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

  • Pillow side stretch is a gentle stretching exercise that is generally safe for most people to perform. However, there are certain situations where it may be best to avoid this exercise:If you have a recent injury or inflammation in your neck or shoulders, it is best to avoid this exercise as it may aggravate the condition.
  • If you have a history of neck or shoulder problems, it is important to consult with a healthcare professional before attempting this exercise to ensure it is appropriate for your specific condition.
  • If you experience any pain or discomfort while performing the exercise, stop immediately and do not continue.
  • If you have a history of osteoporosis or any other bone-related conditions, be cautious when performing this exercise as it involves twisting and bending of the spine.
  • If you are pregnant, it is best to avoid this exercise as it may put unnecessary strain on your back and abdomen.Overall, it is important to listen to your body and avoid this exercise if it causes any discomfort or if you are unsure about its safety for your specific situation. It is always best to consult with a healthcare professional before starting any new exercise routine.

    • Precautions

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

  • Warm up adequately before starting the exercise
  • Use a comfortable and supportive pillow
  • Maintain proper breathing throughout the exercise
  • Do not force the stretch beyond your comfort level
  • Keep your neck and spine aligned
  • Avoid jerky or sudden movements
  • Stop immediately if you feel any pain or discomfort
  • Consult a doctor if you have any pre-existing neck or back injuries
  • Do not hold your breath during the stretch
  • Gradually increase the intensity and duration of the stretch over time.

    • Helpful in Diseases

  • Pillow side stretch exercise is helpful in neck pain
  • shoulder pain
  • upper back pain
  • tension headaches
  • fibromyalgia
  • sciatica
  • scoliosis
  • kyphosis
  • herniated disc
  • arthritis
  • muscle strain
  • postural imbalances
  • stiffness.

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    Frequently asked questions

     

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