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

( Static Pectoral stretch )

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Name of exercise  Stretch Pectoral supine static arms at side
Other names of exercise Static Pectoral stretch
Description of exercise The Static Pectoral stretch is an exercise that targets the muscles in the chest and shoulders. To perform this stretch, stand in a doorway with your arms bent at a 90-degree angle and your forearms resting on the door frame. Slowly lean forward until you feel a stretch in your chest and hold for 15-30 seconds. This exercise helps improve flexibility and range of motion in the chest and shoulders, and can also help alleviate tension and tightness in these areas. It is important to maintain proper form and not overstretch to avoid injury. This stretch can be done as part of a warm-up or cool-down routine or as a standalone exercise.
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 towel roll placed vertically between shoulder blades.
  • With arms at side, gently allow shoulders to move toward floor.

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    Video Tutorial

     

    Body Part Chest
    Type of Muscles Pectoral
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Adduction
    Type of Action Flexion, Retraction, Adduction

    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
  • Improved posture
  • Improved breathing
  • Strengthened chest muscles
  • Improved upper body strength
  • Reduced tension in chest and shoulders
  • Improved circulation
  • 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 Static Pectoral stretch exercise should be avoided in certain situations to prevent injury or discomfort. These include:Recent shoulder or chest injury: If you have recently injured your shoulder or chest, it is best to avoid this stretch as it may aggravate the injury and delay the healing process.
  • Shoulder or chest pain: If you experience pain in your shoulder or chest while performing this stretch, stop immediately and consult a medical professional.
  • Osteoporosis: People with osteoporosis should avoid this stretch as it involves putting pressure on the bones and may increase the risk of fractures.
  • Shoulder or chest surgery: If you have undergone shoulder or chest surgery, it is best to avoid this stretch until your doctor gives you the green light.
  • Pregnancy: Pregnant women should avoid this stretch as it may put strain on the abdominal muscles and the uterus.In general, if you experience any discomfort or pain while performing the Static Pectoral stretch, it is best to stop and consult a medical professional for guidance.

    • Precautions

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

  • Warm up before starting the exercise
  • Use proper form and technique
  • Start with a light stretch and gradually increase intensity
  • Do not overstretch or push beyond your limits
  • Breathe deeply and evenly throughout the stretch
  • Keep your shoulders relaxed and down
  • Avoid bouncing or jerking movements
  • Stop if you feel any pain or discomfort
  • Hold the stretch for at least 30 seconds
  • Cool down and stretch again after completing the exercise

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Thoracic outlet syndrome
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Upper back pain
  • Neck pain
  • Posture-related issues
  • Thoracic kyphosis
  • Scoliosis

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    Frequently asked questions

     

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