Supine chest expansion exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine chest expansion )

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Name of exercise  Mob thoracic upper chest/Pec supine
Other names of exercise Supine chest expansion
Description of exercise Supine chest expansion exercise is a stretching exercise that targets the chest muscles and improves flexibility and range of motion in the upper body. It involves lying on your back with your arms extended out to the sides and then slowly bringing your arms together in front of your chest, while keeping your palms facing up. This movement opens up the chest and stretches the pectoral muscles, while also engaging the back muscles. It can help alleviate tension and tightness in the chest and shoulders, improve posture, and increase lung capacity. Supine chest expansion is often used in yoga and Pilates routines, and can be modified for different fitness levels.
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.
  • Clasp hands behind head, move elbows backward during inhalation.
  • Bring elbows together during exhalation.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest
    Type of Muscles Pectoral , Rhomboid or Trapezius, Cardiovascular
    Category of Exercise Cardio Pulmo Strengthening, Mobilization
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Abduction
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction, Reposition

    Benefits of exercise

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

  • Improved chest and shoulder flexibility
  • Increased range of motion in the upper body
  • Strengthened chest, back, and shoulder muscles
  • Improved posture and alignment
  • Reduced risk of shoulder and chest injuries
  • Improved breathing and lung capacity
  • Increased blood flow and circulation in the chest and upper body
  • Reduced tension and tightness in the chest and shoulders
  • Improved balance and stability
  • Enhanced athletic performance in sports that involve upper body movements

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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 supine chest expansion exercise should be avoided if you have any current or previous injuries or conditions that may be aggravated by this exercise. This includes any neck, shoulder, or chest injuries, as well as conditions such as osteoporosis, arthritis, or any other joint or bone disorders. It is also important to avoid this exercise if you are pregnant, as it may put strain on the abdominal muscles and pelvic floor. If you experience any pain or discomfort while performing this exercise, stop immediately and consult a healthcare professional. It is always best to consult with a doctor or physical therapist before starting any new exercise routine, especially if you have any underlying health concerns.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Avoid jerky movements
  • Do not hold your breath
  • Use a stable and comfortable surface to lie down on
  • Keep your shoulders relaxed and avoid shrugging
  • Do not overextend your arms or chest
  • Do not push yourself beyond your limits
  • Stop immediately if you experience any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Chronic obstructive pulmonary disease (COPD)
  • Asthma
  • Bronchiectasis
  • Cystic fibrosis
  • Emphysema
  • Pulmonary fibrosis
  • Pneumonia
  • Chronic bronchitis
  • Interstitial lung disease
  • Pleural effusion

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    Frequently asked questions

     

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