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

( Wall Pec stretch )

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Name of exercise  Stretch Pectoral standing at wall
Other names of exercise Wall Pec stretch
Description of exercise The Wall Pec stretch is a simple yet effective exercise that targets the pectoral muscles, also known as the chest muscles. To perform this stretch, stand facing a wall and place your hands on the wall at shoulder height. Slowly lean forward, keeping your arms straight and your body in a straight line. You should feel a stretch in your chest muscles. Hold this position for 15-30 seconds, then release and repeat. This exercise helps to improve flexibility and range of motion in the chest muscles, which can benefit activities such as weightlifting, push-ups, and daily tasks that require arm movements. It can also help alleviate tension and tightness in the chest and shoulders.
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 with back against wall.
  • Tighten stomach muscle and flatten low back against wall.
  • Move arms up with elbows straight as shown.
  • Press forearms into wall.
  • Return to start position and repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved range of motion
  • Reduced shoulder pain
  • Strengthened chest muscles
  • Improved posture
  • Increased flexibility
  • Improved breathing
  • Reduced risk of injury
  • Improved athletic performance
  • Relieved tension in chest and shoulders
  • Improved overall upper body mobility

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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 Wall Pec stretch exercise should be avoided if you have any shoulder injuries or pain, as it can worsen your condition. It is also not recommended for those with a history of shoulder dislocation or instability. If you have recently had surgery on your shoulder or chest area, it is best to avoid this exercise until you have fully recovered. Additionally, if you experience any discomfort or pain while performing the exercise, it is important to stop immediately and consult with a medical professional. It is always best to listen to your body and avoid any exercises that may cause further injury or discomfort.

    • 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
  • Avoid overstretching
  • Stop if you feel any pain or discomfort
  • Breathe deeply and slowly throughout the stretch
  • Keep your shoulders relaxed
  • Do not arch your back
  • Hold the stretch for an appropriate amount of time
  • Gradually increase the intensity of the stretch
  • Consult a professional if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Frozen shoulder
  • Shoulder bursitis
  • Shoulder tendinitis

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    Frequently asked questions

     

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